Nutrition: What You Should Be Aiming for Each Day

I’m not here to tell you exactly what to eat. I’m not going to give you a meal plan or tell you to weigh and measure every bite of food. That’s not a realistic way to live long-term. But I will tell you what you should be aiming for each day in terms of macronutrients so you can make informed choices.

Too many people outsource their nutrition without ever taking the time to understand what they actually need. When they do try to learn, they’re hit with a flood of conflicting information—count calories, don’t count calories, eat six meals a day, intermittent fast, avoid carbs, eat more carbs. It’s overwhelming.

I take a different approach. I want nutrition to be sustainable. I’m not talking about getting to single-digit body fat percentages or prepping for a stage show. I’m talking about fueling your body in a way that supports your lifestyle, so you feel good, perform well, and know how to adjust when you make less-than-ideal food choices.

1. Protein: 2g per kg of Bodyweight

If you’re training regularly, you need protein—about 2g per kg of body weight. Protein helps build and repair muscle, keeps you full, and supports overall health. Most people don’t eat enough of it.

For example, if you weigh 80kg, you should be aiming for around 160g of protein per day. That might sound like a lot, but it adds up—eggs at breakfast, chicken or fish at lunch, some Greek yogurt or a protein shake post-workout, and a solid portion of meat at dinner.

You don’t need to stress about getting the exact amount every single day. Just be mindful that your meals should have a solid source of protein—not just carbs and fats.

2. Processed Carbs: Stick to a Single Serving

Carbs aren’t the enemy. But processed carbs? That’s where people tend to go wrong.

What are processed carbs? Things like bread, pasta, cereals, crackers, and most snack foods. They’re stripped of fiber and nutrients, meaning they spike your blood sugar and leave you hungry again soon after.

If you’re eating processed carbs, stick to a single serving—not the entire breadbasket. Read labels and get familiar with what a portion actually looks like. One slice of bread, a small handful of pasta, or a standard portion of rice—not half the packet.

This doesn’t mean you can’t eat carbs. It just means you should be intentional about how much and when you’re eating them.

3. Fats: How Much and Why They Matter

Fats are essential. They regulate hormones, keep your brain functioning, and help absorb vitamins. A good daily target is around 0.8–1g per kg of body weight.

For an 80kg person, that’s 64–80g of fat per day. This should come from real food sources—avocados, nuts, olive oil, butter, eggs, fatty fish—not processed junk.

And never choose low-fat options. When they take the fat out, they replace it with sugar and additives to make up for the lost flavor. Those ‘healthy’ low-fat yogurts or dressings? You’re better off eating the full-fat version in a reasonable portion.

4. Water: How Much and Why It’s Essential

Most people don’t drink enough water. A good rule of thumb is 330ml per 10kg of body weight.

For example, if you weigh 80kg, aim for around 2.6 liters per day. If you train hard or live in a hot climate, you’ll need even more.

Why is hydration so important?

• It helps with digestion and metabolism.

• It supports muscle function and recovery.

• It improves energy levels and focus.

• It reduces cravings and hunger signals (sometimes you’re just thirsty, not hungry).

Keep it simple: drink water throughout the day, especially around workouts. If your urine is dark yellow, you’re dehydrated—drink up.

5. Eat Fruits & Veggies—Every Day

This is basic but often overlooked. Eat a variety of fruits and vegetables every day. They provide essential vitamins, minerals, fiber, and antioxidants that help keep you healthy.

Don’t overcomplicate this. Just aim to have some form of fruit or veg in every meal. A banana or berries at breakfast, some greens with lunch, roasted veggies at dinner. Simple.

6. Eat Until You’re Full—But Don’t Overeat

Your body is good at telling you when you’ve had enough—if you actually listen to it. Eat until you’re satisfied, not stuffed. You don’t need to clear your plate just because there’s food left.

A good way to manage this is to slow down when eating. If you eat too fast, your body doesn’t register fullness until it’s too late. Take your time, chew your food, and recognize when you’ve had enough.

7. Keep Carbs Around Your Workouts

Carbs aren’t evil. In fact, they’re your best friend around training. If you’re going to eat more carbs—especially starchy ones like rice, potatoes, or oats—time them around your workouts.

Before training, carbs give you energy. After training, they help replenish glycogen stores and aid recovery. This is when your body uses them rather than storing them as fat.

If you’re someone who loves carbs but doesn’t train much, be mindful. The less active you are, the less you need.

8. What I Do After a Blowout Weekend

Let’s be real: sometimes you overdo it on the weekend. Maybe it’s a big dinner, drinks with friends, or just a weekend of eating whatever. It happens.

When I have a blowout weekend, I don’t punish myself. I don’t starve myself or spend hours doing "damage control" cardio. I just reset and move on.

What does that look like?

• On Monday, I skip breakfast and don’t eat until noon. This gives my body time to reset and digest.

• When I start eating again, I get back to my usual approach—protein, whole foods, and proper portions.

• Most importantly, I don’t waste time feeling guilty. One bad weekend won’t ruin your progress, just like one good meal won’t make you fit. The key is getting back on track without making a big deal out of it.

The Bottom Line

Nutrition doesn’t have to be complicated, but it does require some understanding. If you focus on hitting your protein, managing processed carbs, eating enough fats, drinking enough water, choosing whole foods, and timing your carbs around training, you’ll be in a solid place.

You don’t need to weigh and measure everything or follow a strict meal plan. Just make better choices, consistently. And when you do have the occasional burger, pizza, or dessert? Enjoy it—then get back to making good decisions.

That’s how you make nutrition work for life.