Nutrition is a key component to health and wellbeing.

Finding a nutrition plan that suits your lifestyle and goals can be challenging. The following information is general nutrition information and should be verified as suitable through a GP/Nutritionist.

Macros Approach


To develop a macros plan follow the following steps:

1. BMR Calculator: Find out your Basal Metabolic Rate (BMR)

2. Calorie Goal: Set a calorie goal per day based on your goal (grow, maintain or trim body composition)

3. Macro Breakdown: Breakdown the calorie goal into macro targets and meal targets (use the tables)

4. Meal Planning. Select meals that meet your calorie and macro targets.

5. Nutrition Tracking. Track meals through Apps such as MyFitnessPal. Intially weigh and measure foods as accuracy will determine how close you are to your targets and the effectiveness of your plan.

Basal metabolic rate

Step 1 - Calculate your BMR

Your Basal Metabolic Rate (BMR) is the calories required to keep you functioning at rest. This can be calculated using some baseline information including your height, weight, age and gender. There are two primary formulas which provide slightly different results. To work out your BMR click the link below.

how much to eat?

Step 2 - Set a calorie target based on your goals

To lean down there is a requirement for your body to have a calorie deficit. To maintain you need to consume the same amount of calories that you burn. To grow in size you need to be in calorie surplus. 1kg of body fat is equal to 7000 calories. We recommend you add (growth goal) or minus (trim goal) 300 calories per day as a start point and adjust over time. 

Activity: BMR + Exercise Calories = Daily Energy Consumption


Activity: Energy Consumption +/- your goal (grow/trim) = Goal Calories Per Day


Step 3 - Set Macro Profile

To fuel the body, allow repair and recovery, maintain energy levels and maintain health and longevity the body requires carbohydrates, protein and fats. The start state for a balanced macro profile is 40% carbohydrates, 30% protein and 30% fat. This profile can then be adjusted based on energy levels, recovery and general function.

Macro targets depending on your calorie target can be gained from the table below. 


Activity: Choose a Calorie Plan and identify macros for each meal


select meals

Step 4 - Select Meals

Meals that are enjoyable and satoisfying are the most likely to be maintained. Selecting meals that are nutrient rich, have a balanced macro profile and do not have any adverse effects on the body should form the basis of your diet. 

Basic Meals Options:

1. Salads – Select leafy greens, vegetables with colour, lean meat or beans and light oil or dressing. Add in eggs, avocado or to pump up the calories.


2. Soups – Select a complex carbohydrate base (pumpkin / Tomato) and add some spices. Serve with side of lean protein and nuts.  


3. Stir Fry – Select a lean protein source, add mixed vegetables and serve on brown or basmati rice.

4. Wraps – Select whole grain wrap, cook of cut up lean protein source and add lots of vegetables.


5. Shakes – Select a protein base (whey protein) and add good fats (peanut butter) and carbs (berries). Add ice for better taste.


Activity: Build a Meal Plan that fits your macros

Checkout the additional meals options provided at:

track your progress

You can track your nutrition through health and fitness Apps such as MyFitnessPal. Entering your meals will give you a snapshot of your nutrition and assist in aligning your meals to your nutrition plan.


Weigh and measure using scales and scanning barcaode to ensure you accuractely track your nutrition intake.  

Use biomarkers such as body fat percentage, blood pressure and muscle mass as well as photos to track your progress each month.

Activity: Measure and enter all meals into MyFitnessPal