A calorie is simply a unit of energy. Your body needs energy to breathe, move, think, and function — this is your Total Daily Energy Expenditure (TDEE).
Whether you want to lose fat, build muscle, or maintain your weight, calories are the foundation. Everything else — macros, meal timing, supplements — comes second.
The golden rule: Eat less than you burn → lose weight. Eat more than you burn → gain weight. Eat the same → maintain weight.
Every food is made up of three macronutrients — protein, carbohydrates and fat. Each plays a vital role.
A simple way to build balanced meals without counting anything. Every meal, aim for this split:
Veg &
Salad
Carbs
Protein
Most people are mildly dehydrated without knowing it. Dehydration affects energy, hunger, performance and recovery.
Target: 2–3 litres of water per day. More if you train hard or in warm weather. A good rule of thumb is 35ml per kg of bodyweight.
Hunger is often thirst in disguise — if you feel hungry between meals, drink a glass of water first and wait 10 minutes.
These are estimates based on the Mifflin-St Jeor equation. Your coach will fine-tune these for you.
A calorie deficit means eating less than your body burns. This forces your body to use stored fat for energy — which is how fat loss happens.
A deficit of 300–500 kcal per day is the sweet spot. This leads to roughly 0.3–0.5 kg of fat loss per week — sustainable and maintainable.
Avoid aggressive deficits (1000+ kcal). You'll lose muscle, feel terrible, and most people rebound. Slow and steady wins every time.
- Be in a calorie deficit. This is non-negotiable. No deficit = no fat loss, regardless of what you eat. Aim for 300–500 kcal below your TDEE.
- Eat enough protein. Aim for 1.6–2.2g per kg of bodyweight. Protein preserves muscle while you lose fat and keeps you fuller for longer.
- Prioritise whole foods. They're more filling per calorie than processed foods. You'll naturally eat less without feeling deprived.
- Be consistent, not perfect. One bad meal doesn't ruin progress. One good week doesn't transform your body. It's the average over time that counts.
These foods give you volume and satiety without burning through your calorie budget:
- Cutting carbs completely. Carbs aren't the enemy — excess calories are. Low carb can work short term but isn't necessary and is hard to sustain.
- Skipping meals to save calories. This usually leads to overeating later. Spread meals evenly to control hunger.
- Drinking your calories. Juice, smoothies, lattes, alcohol — liquid calories add up fast and don't fill you up.
- Relying on the scale only. Weight fluctuates daily due to water, food volume, hormones. Take measurements and photos too.
- Eat in a calorie surplus. A small surplus of 200–300 kcal above maintenance is enough. More than this leads to excess fat gain.
- Prioritise protein. Aim for 1.8–2.2g per kg of bodyweight. Protein provides the amino acids needed to repair and build new muscle tissue.
- Don't skip carbs. Carbohydrates fuel your training and promote recovery. Low carb + trying to build muscle = poor performance and slow gains.
- Eat enough — consistently. Missing meals or under-eating on rest days slows muscle growth. Your body builds muscle 24/7, not just during training.
Pre-workout (1–2 hours before): A meal with carbs and protein. This fuels your session and primes muscle protein synthesis. E.g. oats with protein powder, or chicken and rice.
Post-workout (within 1–2 hours after): Another protein + carb meal. This helps start recovery and replenish glycogen. E.g. protein shake with a banana, or eggs and toast.
Timing matters less than total daily intake — but getting protein in around your workouts is a good habit.
Supplements are just that — supplemental. Food first, always. That said, a few are worth considering:
Whey protein: Convenient way to hit protein targets. Not magic — it's just food in powder form.
Creatine monohydrate: The most researched supplement in existence. 3–5g daily. Improves strength and muscle volume over time. Cheap and safe.
Vitamin D: Most people in Ireland are deficient. Supports hormones, immunity and mood. Worth taking year-round.
Everything else — fat burners, BCAAs, pre-workouts — are largely unnecessary if your diet and training are on point.
- Hit your protein every day. This is the single most important nutrition habit. Everything else is secondary.
- Drink 2–3 litres of water. Set a reminder if needed. Start every morning with a full glass before coffee.
- Meal prep on Sundays. Batch cook protein and carbs for 3–4 days. When food is ready, good choices are easy.
- Eat vegetables at every main meal. They add volume, fibre, vitamins and minerals for very few calories.
- Track your food, at least for a while. Use the RW5 Meal Log app. Most people are surprised how much — or how little — they're actually eating.
Real life involves restaurants, nights out and social events. That's fine — here's how to navigate them:
Alcohol: Empty calories with no nutritional value. It also lowers inhibitions around food. Choose lower-calorie options (spirits + mixer, wine over pints) and set a limit before you go out.
Eating out: Protein + veg always exists on any menu. Steak, grilled chicken, fish — order these and be mindful of sauces and sides. You don't need to be perfect, just sensible.
The 80/20 rule: Eat well 80% of the time and don't stress the other 20%. Consistency beats perfection every single time.
Poor sleep and high stress directly sabotage your results — even if your nutrition and training are perfect.
Sleep deprivation increases the hunger hormone ghrelin and decreases leptin (the fullness hormone). You'll feel hungrier and have less willpower the day after a bad night.
Chronic stress raises cortisol, which promotes fat storage (especially around the belly) and muscle breakdown.
Aim for 7–9 hours of sleep per night. Manage stress through training, walks, time outdoors, and talking to people you trust.
- Hit protein target every day
- Drink 2–3L water daily
- Eat vegetables at 2+ meals per day
- Meal prepped at least one batch meal
- Logged food in the RW5 Meal Log
- Didn't miss any planned training sessions
- Got 7+ hours sleep at least 5 nights
- Completed weekly check-in with coach