I Quit Tracking Macros for 60 Days. My Confidence Soared in Week 3, And My Body Didn’t Break.

For years, you’ve probably seen the fitness world obsessed with macro tracking. Every gram of protein, carb, and fat meticulously logged. It feels like the golden ticket to a perfect physique, a bulletproof metabolism, and ultimate control over your eating. And for a while, it can be. But what happens when that meticulous logging starts to feel less like empowerment and more like a gilded cage?

That’s precisely the question Dr. Gabrielle Fundaro, a PhD in Human Nutrition with over a decade of coaching experience and multiple powerlifting competitions under her belt, wrestled with. If anyone should feel confident in their food choices, it’s her. Yet, the relentless pursuit of “perfect” macros left her feeling anything but. She was tired. Tired of the balancing act, sick of menu anxiety, and terrified of what would happen if she just… stopped.

She worried about losing muscle, gaining fat, and, perhaps most acutely, about what it would say about her expertise if she couldn’t fuel herself without an app. This isn’t just about food; it’s about control, identity, and trust. What if there was another way? A method that blended structure with intuition, leading not just to physical results, but to genuine peace and confidence around eating? Dr. Fundaro found it, and her journey, and the revolutionary system she developed, might just change how you think about food forever.

The Macro Tracker Trap: Why “Perfect” Can Be the Enemy of Good

The allure of macro tracking is undeniable. It promises precision, predictability, and a direct path to your physique goals. For many, it’s a powerful educational tool, teaching them about food composition and energy density. In the short term, it can deliver incredible results, especially for competitive athletes or those with very specific body composition targets.

However, the human body isn’t a spreadsheet, and life rarely aligns with perfectly calculated numbers. Imagine trying to hit exact protein, carb, and fat targets at every meal, every single day. The mental load alone can be exhausting. Social gatherings become minefields, spontaneity evaporates, and the joy of eating can be replaced by a relentless pursuit of digits.

Dr. Fundaro experienced this firsthand. She realized that while macro tracking had served a purpose, it had also eroded her self-trust around food. When she considered stopping, a wave of fear washed over her: “What if I can’t do this on my own? What if I lose everything I’ve worked for?” This sentiment is echoed by countless individuals who feel trapped by the very tools designed to empower them.

The problem wasn’t the data itself; it was the over-reliance on it, creating a dependency that undermined intuition. Calorie counting offered similar restrictions, and pure intuitive eating felt too unstructured after years of external guidance. She needed a bridge—a framework that offered guidance without the shackles of constant logging. This is where her breakthrough began, inspired by an unexpected place: the gym.

From Reps to Rations: The Birth of RPE-Eating

In the world of strength training, many athletes use something called the Rate of Perceived Exertion (RPE) scale. Developed by Gunnar Borg in the 1960s, RPE is a simple 0-10 scale that measures how hard you *feel* you’re working during exercise. A 0 is resting, a 10 is maximum effort. It helps lifters adjust their training on the fly, pushing hard when they feel good, and backing off when they don’t, without needing complex lab equipment or rigid programming. Dr. Fundaro used RPE in her own powerlifting and found it allowed her to get stronger and recover better, all while fostering a deeper connection to her body’s signals.

Then came the “aha!” moment, much like Newton’s apple. If RPE could revolutionize how she trained, could a similar concept transform how she ate? Could she apply a subjective, yet structured, scale to hunger and fullness? The answer was a resounding yes, and the RPE-Eating Scale was born.

The RPE-Eating Scale: Your New Internal Compass

Just like its fitness counterpart, the RPE-Eating scale uses a 1-10 rating to help you quantify your physical sensations related to food. But instead of reps in reserve, we’re talking about hunger and fullness:

• 1: Painfully Hungry. Dizzy, sick, “hangry.”
• 2-3: Uncomfortably Hungry. Stomach growling, low energy, strong cravings.
• 4: Mild Hunger. Noticeable, a snack would satisfy.
• 5: Neutral/Sated. Neither hungry nor full, just comfortable. This is your sweet spot before a meal.
• 6: Comfortable Fullness. Noticeably full, but comfortable and pleasant. This is your sweet spot after a meal.
• 7: A Little Too Full. Slight discomfort, maybe feeling sluggish.
• 8-9: Uncomfortably Full. Stomach feels distended, sluggish, regret starting.
• 10: Stuffed/Sick. Overly full to the point of nausea, extreme discomfort.

The genius of RPE-Eating isn’t just about assigning a number; it’s about developing interoceptive awareness—the conscious perception of internal bodily states. It’s a skill, like learning to ride a bike, that gets sharper with practice. The goal is to cultivate the ability to determine what is sufficient and satisfying for *your* body, without needing an app to tell you.

Mastering RPE-Eating: Four Steps to Freedom

Shifting away from external tracking takes time and patience. Your body’s internal cues might feel muted at first, especially if you’ve been overriding them for years. But with deliberate practice, you can restore that connection.

Step 1: Clarify Your “Why”

Before you dive into the numbers, pause and set your intention. RPE-Eating isn’t just another diet. It’s not primarily about body transformation or strict control, although it can be adapted for those goals. At its core, RPE-Eating is about building self-trust and confidence around food, and nourishing your body appropriately.

This means letting go of the expectation of hitting “optimal” macros at every meal. It requires trusting your body, even if it feels unfamiliar at first. If your primary goal is body composition, RPE-Eating can support it, but it’s a journey of awareness, not just a quick fix. Your goal here is to feel good, to feel nourished, and to feel empowered.

Step 2: Reconnect with True Hunger Cues

We often confuse hunger (physical need for energy) with appetite (desire to eat, often influenced by sight, smell, or emotion). Years of dieting or external tracking can blur these lines. RPE-Eating helps you tune back into those genuine physical signals. Here’s how to practice:

• Before your next meal, check the RPE-Eating scale. What number are you? Jot it down.
• Eat your meal mindfully. Minimize distractions (turn off the TV, put away your phone). Focus on the flavors, textures, and the sensation of eating.
• Halfway through, check in again. What’s your hunger RPE now? Record it.
• Finish your meal. Once done, note your final RPE.
• Afterward, pause. What does true fullness feel like? “Download” that feeling, internalize it.

Repeat this practice regularly. It’s not about perfection, but about consistent observation. The more you do it, the more clearly you’ll differentiate between a physical need for food and a desire to eat based on other factors.

Step 3: Unmask Non-Hunger Eating Triggers

Let’s be real: we don’t always eat just because we’re hungry. Stress, boredom, sadness, habit, or even the sheer joy of a delicious treat can drive us to eat. These are your “non-hunger triggers.” The key isn’t to eliminate them entirely—eating for comfort is a natural human coping mechanism—but to become aware of them.

Practice “Notice and Name.” When you find yourself eating quickly or mindlessly, pause. Can you name the emotion (anxiety, frustration)? Identify the situation (a tough email, an argument)? Once you spot the trigger, ask yourself: “What do I *really* need right now that isn’t food?” Maybe it’s a quick walk, a deep breath, a chat with a friend, or simply a moment of quiet. Expanding your repertoire of self-soothing methods empowers you to choose intentionally, rather than react instinctively.

Step 4: Prioritize Both Satiety *and* Satisfaction

You can be physically full (sated) but still feel deeply unsatisfied. Think about eating a bland, unappealing meal that technically hits your calorie targets. Your body is fueled, but your soul feels deprived. RPE-Eating emphasizes that eating should fulfill two criteria:

• Satiety: The physical feeling of fullness, where your energy needs are met.
• Satisfaction: A more holistic feeling of being nourished, where the meal was also pleasurable and emotionally fulfilling.

If you’ve restricted certain foods (like “junk food,” baked goods, or comfort foods), you might be consistently hitting satiety but missing satisfaction. This can lead to a cycle of restriction and eventual overeating. Dr. Fundaro suggests using the RPE technique with foods you genuinely enjoy—even those you might have previously banned. Macaroni and cheese, a slice of pizza, a decadent dessert – truly experiencing these foods mindfully can help integrate them into a balanced pattern without guilt or compulsion.

With practice, you’ll learn what it feels like to adequately fuel yourself with a wide variety of foods, including those that bring you joy. This holistic approach is key to developing a truly flexible and sustainable eating style.

Who is RPE-Eating For (And Who Might Need Another Tool)?

RPE-Eating is a powerful tool, but like any tool, it’s not universally applicable. It thrives in environments where self-awareness and mindful attention are possible.

RPE-Eating Might Be Your Next Step If:

• You feel tethered to food tracking but desperately crave freedom.
• Stopping tracking fills you with anxiety and a sense of losing control.
• You want a structured system that moves beyond numbers, offering guidance without rigidity.
• You have risk factors for disordered eating (body dissatisfaction, yo-yo dieting history) and seek a safer alternative to tracking.
• You’re a coach looking for a flexible tool to help clients build food autonomy.

RPE-Eating for Weight Goals: A Nuanced Approach

Dr. Fundaro emphasizes that RPE-Eating is best utilized in a weight-neutral setting, focused on building awareness and trust. However, it *can* be adapted for weight modification, but with important caveats. It’s crucial not to treat it as a “macro tracking replacement” for extreme goals like bodybuilding competition prep, which often require much more stringent and calculated dietary control.

• For Weight Gain: Aim to consistently eat within the 7-8 range on the RPE-Eating scale for most meals – feeling comfortably full, verging on slightly too full.
• For Weight Loss: Aim to eat within the 4-5 range for most meals – mild hunger is satisfied, reaching a comfortable satiety without excess.

The goal isn’t to force the numbers, but to gently guide your eating patterns towards your objective, always prioritizing the “safety net” of internal awareness that traditional macro tracking often neglects. It’s about mitigating risk and fostering a healthy relationship with food, even when pursuing body composition changes.

Beyond “Feelings”: The Science of Interoceptive Awareness

“Isn’t this just eating based on your feelings?” you might ask, perhaps with a skeptical eyebrow raised. This same skepticism once met RPE in the fitness world. Yet, today, RPE and autoregulation are widely accepted as valid, evidence-based methods for managing and guiding training intensity. Why? Because they leverage the powerful, yet often overlooked, skill of interoceptive awareness.

RPE-Eating builds this very same skill. Instead of rigidly relying on external tools like glucose monitors or calorie trackers to validate hunger, you learn to trust your body’s intrinsic cues: the subtle rumble in your stomach, the gentle dip in energy, the absence of hunger pangs at the end of a meal. These internal signals correlate with physiological processes, such as fluctuating blood sugar, and are far more convenient and accessible than constant external monitoring.

It won’t be perfect from day one. You might overeat or undereat initially. But just like learning a new language or mastering a complex lift, consistent practice refines your skill. Over time, your internal compass for hunger and fullness becomes incredibly accurate, offering a level of autonomy and trust that no app can provide.

The Roadblocks and Rewards of This New Path

While RPE-Eating offers a liberating alternative to restrictive tracking, it’s essential to acknowledge its potential challenges. It’s a powerful tool, but not a magic wand.

Potential Downsides:

• It’s Laborious: RPE-Eating demands attention and reflection. It requires you to slow down, listen to your body, and process both physical and emotional cues. This can be challenging for busy individuals, like parents of young children or those with demanding work schedules, who often eat on the go.
• Not for Extreme Goals: As discussed, RPE-Eating is not designed for the extreme precision required for certain competitive body composition goals (e.g., bodybuilding contest prep). In such cases, a more quantitative approach might still be necessary.

The Ultimate Reward: Freedom and Confidence

Macro tracking isn’t inherently bad; it can be an insightful educational tool. But for many, it becomes a lifelong dependency, stifling intuition and joy. RPE-Eating provides a crucial “off-ramp,” a transition away from rigid external control towards empowered internal guidance.

It tackles the deeply ingrained habit of relying on external cues—whether it’s macro targets or the compulsion to “finish your plate.” Both rely on something outside yourself to dictate when you’re “done.” RPE-Eating shifts that authority back to you.

This journey won’t eliminate all the anxieties that come with changing deeply ingrained habits. But it offers a structured language and a compassionate framework to navigate those feelings. It helps you, as Dr. Fundaro discovered, to eat with less fear, less stress, and a profound increase in confidence.

The ultimate goal? To truly know you’re nourishing yourself—physically and emotionally—without needing a single number to validate it. Your body already holds that wisdom; RPE-Eating simply helps you unlock it.

Frequently Asked Questions About RPE-Eating

References

1. Helms, Eric R., Kedric Kwan, Colby A. Sousa, John B. Cronin, Adam G. Storey, and Michael C. Zourdos. 2020. Methods for Regulating and Monitoring Resistance Training. Journal of Human Kinetics 74 (1): 23–42.

2. Hackett, Daniel A., Nathan A. Johnson, Mark Halaki, and Chin-Moi Chow. 2012. A Novel Scale to Assess Resistance-Exercise Effort. Journal of Sports Sciences 30 (13): 1405–13.

3. Zourdos, Michael C., Alex Klemp, Chad Dolan, Justin M. Quiles, Kyle A. Schau, Edward Jo, Eric Helms, et al. 2016. Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve. Journal of Strength and Conditioning Research 30 (1): 267–75.

4. Khalsa, S. S., Lapidus, R. C., & Feusner, J. D. (2018). Interoception in Anorexia Nervosa: A State-of-the-Art Review. Frontiers in Psychiatry, 9, 396.

5. Tylka, T. L., & Kroon Van Diest, A. M. (2015). The Role of Intuitive Eating and Body Appreciation in Mediating the Association Between Self-Compassion and Disordered Eating. Journal of Counseling Psychology, 62(3), 345–355.

6. Herbert, B. M., Pollatos, O., & Schandry, R. (2007). Interoceptive awareness and sensitivity in anorexia nervosa. Psychological Medicine, 37(12), 1709–1717.

7. Rolls, B. J. (2017). The Science of Satiety: The Role of Food Properties, Sensory-Specific Satiety, and Learning. Nutrition Reviews, 75(Suppl 1), 7–19.

—

Medical Disclaimer: This article is for informational purposes only and is not intended as medical advice. The information provided has been reviewed by licensed Registered Dietitians but should not replace consultation with a qualified healthcare provider. Individual nutritional needs vary based on age, health status, medications, and other factors. Always consult with your doctor or a registered dietitian before making significant changes to your diet, especially if you have existing health conditions or are taking medications.

Content Review: This article has been reviewed by licensed Registered Dietitians for accuracy and adherence to current nutritional science and evidence-based guidelines.