Your training type will help determine how you should fuel for the best performance in the exercise/sport that you practice. If you eat for endurance but are training for muscle growth then you will have the fuel for the exercise but not the protein for the recovery and growth that you are looking for.

Your training type will also affect how your gut will tolerate fibre. If you eat a high fibre diet while training for a marathon this will cause a lot of stress for the gut. During long runs your body needs to be able to absorb fuel quickly, while at the same time blood is diverted away from the gut and towards the muscles. This can cause gut stress leading to cramping, bloating, and other even less pleasant symptoms.

No training - No specific athletic goals

Endurance/ high volume - Runners, Cyclists, Swimmers, Soccer, GAA, Tennis

Mixed Training - Rugby, American Football, AFL, Martial Arts, Crossfit

Strength/ Muscle Gain - Bodybuilding, Powerlifting, Off-season bulk & strength training

If you work in a labour intensive job such as construction or farming you may wish to select between either mixed training or strength/ muscle gain depending on your needs. If you are simply maintaining your physique stick with mixed training, but if you have are trying to get stronger, switch to the strength/ muscle gain setting.

Sedentary
Choose this if you do little or no structured exercise and spend most of your day sitting. Desk jobs, driving everywhere, and fewer than 5,000 steps per day usually fall here.

Lightly Active
This is for people who exercise lightly 1–3 times per week or whose job involves some standing or walking (teachers, shop staff, etc.). Around 5,000–7,500 steps per day usually indicates this category.

Moderately Active
Select this if you train consistently 3–5 days a week at moderate-to-hard intensity, or have a job that keeps you on your feet most of the day (nurses, waiters, delivery drivers). Typically, 7,500–10,000+ steps per day fits here.

Very Active
This applies if you train hard 6–7 days per week, or if your job is physically demanding (construction, landscaping, personal training). You’ll often see 10,000–15,000+ steps daily at this level.

Extremely Active
Reserved for people with extremely demanding routines. Competitive athletes training twice per day, military personnel in field training, or those with labor-intensive jobs on top of workouts belong here. Energy is being burned almost all day long.

Tip: If you’re unsure where you fit, start with the lower category. It’s easier to add calories later if progress stalls than to cut them back after overshooting.

Choosing the right calorie adjustment depends on your current habits, activity level, and long-term goals. Here’s how to approach it:

Sedentary or Low Activity → Start with Maintenance (0%)
If you’re not very active yet, the best place to begin is at maintenance calories. Rather than jumping into a deficit, focus on building consistent exercise and movement habits for 4–8 weeks. This reduces the willpower strain of dieting and makes it easier to establish a routine you can stick with long-term.

Weight Loss Goal → Progressively Step Into a Deficit
If you already have a solid exercise routine, you can begin creating a calorie deficit. Instead of jumping straight to the extreme, phase into it gradually:

- Start with a Mild Deficit (-10%) for 4 weeks

- Then move to a Moderate Deficit (-15%) if progress has slowed

- Use an Extreme Deficit (-20%) only for short phases (e.g., prepping for an event or plateau breaking), as it can be harder to sustain

This step-by-step approach makes weight loss more sustainable, and you’re less likely to experience burnout or rebound weight gain.

Muscle Gain Goal → Choose a Surplus Wisely
If your goal is to build muscle, select a small surplus:

- Mild Surplus (+5%) is best for lean gains with minimal fat gain

- Moderate Surplus (+10%) can be useful if you’re training hard and recovering well

- Extreme Surplus (+15%) is generally only for athletes in very intense training blocks — most people don’t need this much

The Key Principle: Focus on Habits, Not Just Willpower
Relying only on willpower rarely works long-term. When life gets stressful, strict diets often fall apart. By starting with maintenance, building strong habits, and only then adjusting calories in phases, you’ll create a plan that feels natural — not forced. That’s what makes success sustainable.

Your goals will determine which of the macros is most critical and whether you can go above or below them slightly.

Protein for everyone is essential and your results should typically be taken as a minimum goal. If you go over this it's no big deal but if you fail to eat enough you may feel hungrier sooner, not recover from exercise properly and many other effects. If your goal is to grow muscle slightly higher can be better.

Carbohydrates are different. For most people the result you get is most likely a maximum requirement. However, if you are very active or above this macronutrient plays a much bigger role. Carbohydrates are your high performance fuel. Getting enough before and after training sessions is vital for performance. For low activity and sedentary individuals this should be kept at or slightly below the recommendations calculated. Additionally, low activity and sedentary individuals should prioritise low GI carbs and fibre rich food, while minimizing sugars.

Fats are a vital part of a health diet but should be handled with care. You need to get a certain amount of the right fats so that your cells can renew and regenerate along with balancing hormones and allowing for slower, smoother digestion. The main factor that impacts that quantity is your calorie goals. Fats are calorie dense so if you don't watch these carefully you may quickly end up in a large calorie surplus.

It’s normal to find the shift challenging at first. Most people are used to eating higher-carb, lower-protein diets, with hidden fats and often not enough fibre. Here’s what to expect and how to adjust:

Protein
When you increase protein, you may feel full quickly and struggle to finish meals. This can leave you short on calories and low on energy. Give your body time to adapt — within a couple of weeks, eating protein at every meal will start to feel more comfortable.

Fat
If you’re struggling to keep fats in check, look at hidden sources. Condiments, sauces, oils, and fatty cuts of meat add up quickly. Choose leaner cuts of meat, swap to low-fat dairy, and be more intentional with how much oil or butter you use.

Fibre
If your usual diet is low in fibre, suddenly eating a high-fibre plan can cause bloating or discomfort. The solution is to increase fibre gradually over a few weeks, giving your gut time to adapt. Adding fruits, vegetables, legumes, and whole grains slowly is the best way to support digestion without disruption.

Remember
Changing your nutrition habits takes time. Instead of trying to overhaul everything at once, make steady adjustments and allow your body to adapt.

👉 For more practical strategies, food swaps, and meal examples to help you master your macros, refer to the book - From Resistance To Resilience: The Nutrition Guide - it’s packed with detailed guidance.