NUTRITION EDUCATION & GUIDANCE

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Nutrition should be simple, enjoyable, and built around real food that fuels both life and training. The goal is to help you build a way of eating that supports your goals, fits your lifestyle, and feels sustainable long term. Every client receives a personalised nutrition programme included in the price of their training sessions, with no additional fees or hidden costs.

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THE 4-4-9 RULE

Understanding how calories work begins with the 4-4-9 rule:

Protein = 4 calories per gram  
Carbohydrates = 4 calories per gram  
Fats = 9 calories per gram  

This explains how your daily calories are built and why fats are more calorie‑dense. It also helps you understand food labels and build balanced meals with confidence.

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HYDRATION

Daily water intake is calculated using:

Bodyweight (kg) × 0.033 = litres per day

Example:  
80kg × 0.033 = 2.64 litres per day

Increase slightly on hot days or during intense training.

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CALCULATING YOUR CALORIES, PROTEIN, CARBS & FATS

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What is the  22–24 Calculation?

The numbers 22–24 are used because they give a realistic estimate of how many calories your body burns at rest (your Basal Metabolic Rate). They are based on average metabolic needs and lean body mass, without needing complicated formulas. • 22 = lower end (less muscle or wanting a conservative estimate) • 23 = middle ground (most people fall here) • 24 = higher end (more muscle or naturally higher metabolism) This range gives a simple, accurate starting point for most adults. Once you multiply it by your activity level, you get a clear picture of your daily calorie needs.

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STEP 1 — CALORIES  
Bodyweight (kg) × 22–24 × activity level

 

Activity levels:  
1.2 = sedentary  
1.4 = light activity  
1.6 = moderate training  
1.8 = hard training

 

Example (moderately active 80kg person):  
80 × 23 × 1.6 = 2,944 calories (maintenance)

Fat loss: subtract 300–500 calories  
Muscle gain: add 200–300 calories

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STEP 2 — PROTEIN  
1.6–2.2g per kg of bodyweight  
Example: 80kg × 2g = 160g protein per day

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STEP 3 — FATS  
0.8–1g per kg of bodyweight  
Example: 80kg × 0.9g = 72g fat per day  
Calories from fat: 72 × 9 = 648 calories

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STEP 4 — CARBS  
Carbs fill the remaining calories after protein and fat.

Example using a 2,500‑calorie target:  
Protein: 160g = 640 calories  
Fat: 72g = 648 calories  
Combined: 1,288 calories  

Carbs = 2,500 − 1,288 = 1,212 calories  
Carbs per day = 1,212 ÷ 4 = 303g carbs

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KEEPING IT SIMPLE

If numbers feel confusing, focus on two things:

1. Hitting your calorie target  
2. Hitting your protein target  

Carbs and fats will naturally fall into place. This is one of the simplest and most effective ways to stay consistent without overthinking.

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CORE NUTRITION PRINCIPLES

• High protein as the foundation  
• Whole foods first  
• Balanced meals built around protein, carbs, veg and optional healthy fats  
• Consistency over perfection  
• No restrictive rules or banned foods  

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PRACTICAL DAILY STRUCTURE

Breakfast: High‑protein meal  
Lunch: Protein + carbs + vegetables  
Dinner: Protein‑focused meal with balanced carbs  
Snacks: Fruit, yogurt, nuts, cottage cheese, whole‑food options  

 

Portion guide:  
Protein: 1–2 palm‑sized servings  
Carbs: 1–2 cupped‑hand servings  
Veg/Fruit: 1–2 fist‑sized servings  
Fats: 1–2 thumb‑sized servings  

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EXAMPLE MEAL PLAN  
(For a moderately active 80kg person targeting ~2,500 calories)

 

BREAKFAST  
3 eggs (150g)  
2 slices wholegrain toast (70g)  
1 medium apple (150g)

Calories: 585  
Protein: 32g  
Carbs: 63g  
Fat: 23g  

 

LUNCH  
150g cooked chicken breast  
200g cooked rice  
150g mixed vegetables  
1 tsp olive oil (5g)

Calories: 620  
Protein: 47g  
Carbs: 78g  
Fat: 12g  

 

SNACK  
200g Greek yogurt  
80g berries  
15g mixed nuts

Calories: 330  
Protein: 22g  
Carbs: 28g  
Fat: 14g  

 

DINNER  
180g lean beef mince (5% fat)  
200g cooked pasta  
150g vegetables  
1 tsp olive oil (5g)

Calories: 760  
Protein: 55g  
Carbs: 82g  
Fat: 20g  

 

EVENING OPTION (IF NEEDED)  
150g cottage cheese  
1 medium banana (120g)

Calories: 285  
Protein: 22g  
Carbs: 38g  
Fat: 3g  

 

TOTAL DAILY INTAKE  
Calories: 2,580  
Protein: 178g  
Carbs: 289g  
Fat: 72g  

This structure supports strength training, recovery, energy, and long‑term progress while keeping nutrition simple, balanced, and sustainable.