“I worried that if I stopped tracking macros, I would lose my physique.”
After years of meticulous macro tracking, Dr. Fundaro finally acknowledged to herself that the approach was no longer effective for her. However, she was hesitant to abandon it.
If anyone should feel assured about their dietary choices, it should be Dr. Gabrielle Fundaro. With a PhD in Human Nutrition, over a decade of nutrition coaching experience, and participation in six powerlifting competitions, Dr. Fundaro had the credentials. Yet, upon honest reflection, she realized that she lacked confidence around food. For years, she relied on macro counting to stay disciplined with her eating habits.
And while it worked for a while, it eventually reached a point where it didn’t. Dr. Fundaro grew tired of constantly ensuring her macros were perfectly balanced. She wanted the freedom to choose any item off a menu without stress, trusting that her health and physique would not be compromised.
The idea of giving up tracking macros was daunting for her. Every time she considered stopping, she was plagued by concerns:
“What if I don’t consume enough protein and lose muscle?”
“What if I overeat and gain fat?”
“What if I struggle with fueling myself without tracking macros, and what does that reflect about my expertise in nutrition?”
The more Dr. Fundaro grappled with macro tracking, the more she sought an alternative.
She yearned for a method that would align with her nutritional objectives while also offering a sense of liberation and peace with food.
Calorie counting was not the solution, as it was just as restrictive as tracking macros, if not more. Intuitive eating did not seem suitable either, given that it depended heavily on internal hunger and fullness cues—something she felt uncertain about after relying on external cues like macro targets for years. She desired a blend of structure and intuition that could work for her.
While incorporating the Rate of Perceived Exertion (RPE) scale in her training at the gym, Dr. Fundaro noticed improvements in strength and recovery. This blend of structure and intuition resonated with her and led her to a revelation:
If RPE could enhance her training, perhaps a similar framework could enhance her eating habits as well?
And so, the RPE-Eating Scale was born.
Dr. Fundaro has since used this alternative approach to help both herself and her clients rebuild confidence and self-assurance around food, enhance nutritional awareness and competence, and break free from food tracking.
(Indeed, Dr. Fundaro now trusts her eating decisions without relying on a macro tracker.)
In this article, you’ll discover how she achieved this, along with:
- What the RPE-Eating scale entails
- How to implement RPE-Eating
- How to utilize RPE-Eating for weight management
- Determining if RPE-Eating is suitable for you or your clients
- Points to consider if you’re skeptical of the concept
What is RPE-Eating?
Originally conceived by Gunnar Borg in the 1960s, Rate of Perceived Exertion (RPE) is a scale utilized to gauge an individual’s perceived level of effort during exercise.
Although Borg’s RPE scale ranged from 6 to 20, modern scales often adopt a 0 to 10 range, which Dr. Fundaro tailored for her RPE-Eating scale.
Here is the fitness-oriented RPE scale:
| Rating | Perceived Exertion Level |
|---|---|
| 0 | No exertion, at rest |
| 1 | Very light |
| 2-3 | Light |
| 4-5 | Moderate, somewhat hard |
| 6-7 | High, vigorous |
| 8-9 | Very hard |
| 10 | Maximum effort, highest possible |
Initially utilized in physiotherapy, the RPE scale is now frequently employed in fitness training settings.
For instance, powerlifters might utilize it to determine the intensity of their training sessions. Pregnant individuals might use it to ensure they are not overexerting themselves during fitness classes or strength training.
Given that human experience is subjective and personal, the scale empowers the individual to assess their exertion level independently. While a coach can provide general guidelines such as “aim for a 7/10 this set,” it is up to the individual to interpret what that means for them. Dr. Fundaro had previously employed the scale with both herself and her clients, appreciating the autonomy it provided while still establishing some structure.
Thus, she decided to adapt the same 1-10 scale and principles to eating.
Here’s a look at the RPE-Eating Scale:
The objective of RPE-Eating mirrors that of RPE in training: Cultivate the skills necessary to ascertain what is sufficient for you without relying on external metrics such as apps or trackers.
How to practice RPE-Eating
If you have practiced RPE-training before, you understand that it takes time to acclimate. RPE-Eating follows a similar trajectory.
Do not anticipate being perfectly in sync with all of your body’s internal cues initially, especially if you have disregarded them for an extended period.
Considering this, apply the following steps to engage in the RPE-Eating process:
Step #1: Define your objectives.
RPE-Eating isn’t just another diet.
“It’s not about altering your body,” Dr. Fundaro clarifies. “It’s not about asserting more control over your diet. Nor is it about striving for the ‘perfect’ diet.” If your aim is to preserve a specific physique or alter your body composition, this method can be customized accordingly, though it may not be the most efficient approach.
Instead, RPE-Eating focuses on tuning into what your body needs and providing appropriate nourishment while fostering inner trust and confidence.
“You must trust that you can nourish your body and that you’ll be fine even if there are potential changes in your body,” Dr. Fundaro asserts. Admittedly, this can be a challenging shift. It may also be tough to relinquish the expectation of hitting the “right” macros at every meal, which isn’t the primary goal of RPE-Eating.
However, if your objective is to cultivate more self-trust, RPE-Eating can be a valuable tool in that journey.
Step #2: Master recognizing your hunger cues
Before delving into this step, let’s differentiate between two eating impulses.
Firstly, there’s hunger. Hunger emerges when physical cues in your body (like a sense of emptiness, stomach rumbling, or light-headedness) signal the need for nourishment.
Then, there’s appetite. Appetite represents our desire or interest in eating. It can linger even after satiating hunger, particularly if an alluring food item catches your eye or appetite postures, such as a warm, gooey cookie presented after dinner that you feel compelled to sample despite being full.
While eating to fulfill both hunger and appetite drives is normal, they may become intertwined, especially with a history of dieting and food tracking. The RPE-Eating scale aids in discerning authentic physical hunger cues and distinguishing hunger from appetite.
To practice this, attempt the following before your next meal:
➡️ Using the RPE-Eating scale mentioned earlier, assess your current level of hunger. Record the number on paper or in your phone’s notes app.
➡️ Subsequently, consume your meal with as much mindfulness as possible. Immersing yourself in this experience requires practice. Limit distractions, such as dining at a table instead of in front of the TV, and focus on the flavors, textures, and overall eating experience.
➡️ Midway through the meal, check your hunger level again. Based on the scale, determine your current hunger status. Record this number as well.
➡️ If hunger persists, finish your meal. Upon completion, repeat the process, documenting your placement on the scale once more.
➡️ After consuming, take a moment to connect with your physical sensations. What does fullness feel like? Internalize this feeling, essentially updating your mind and body like a software upgrade.
Try to replicate this procedure for as many meals as possible. Strive to incorporate it into one meal per day for a week or longer, depending on your comfort level. Forgetfulness is natural; resume the practice at your earliest convenience. Continued practice will enhance your ability to recognize authentic hunger cues, ultimately fostering greater trust in your internal guidance rather than reliance on external measures like diet trackers.
(For further insights on mindful eating, consider reading: The benefits of slow eating.)
Step #3: Recognize your non-hunger triggers
Ever found yourself munching on chips or ice cream after an incredibly stressful day?
We may envision ourselves eating every meal mindfully, adhering to the RPE-Eating system meticulously, but reality seldom aligns perfectly with our aspirations.
There are likely triggers prompting you to eat rapidly, mindlessly, and beyond satiation. And that’s okay.
Dr. Fundaro recommends enhancing awareness of situations instigating excessive eating.
One beneficial strategy is to practice “Notice and Name,” a technique employed in PN Coaching. When you notice yourself consuming food swiftly, make an effort to discern the underlying cause.
Can you identify a sentiment—like anxiety or sadness?
Can you pinpoint a recent event or circumstance before commencing eating—such as an altercation with your child or a critical email from your boss?
Once you determine the trigger, try to identify what you might truly necessitate or desire as opposed to resorting to compulsive eating.
Engaging in comfort eating is normal, but if it becomes a sole coping mechanism, it can exacerbate more problems than it resolves. When faced with an urge to eat mindlessly, consider alternative non-food coping strategies, such as a brief interlude from work to relax, a walk outdoors, or a quick call to a friend for venting or lighthearted conversation.
Building awareness of non-hunger eating triggers and broadening your repertoire of self-soothing tactics is as pivotal as recognizing your hunger and fullness cues. Over time, this consciousness will enable you to eat with enhanced intentionality.
Step #4: Prioritize satiety AND satisfaction in eating
Even if you’re physically sufficed, you may still feel emotionally unsatisfied. This discrepancy is why, according to the RPE-Eating framework, eating should satisfy two criteria:
✅ Satiety corresponds to the physical sensation of fullness, confirming your energy requirements have been met.
✅ Satisfaction denotes a comprehensive sense of nourishment, meeting your calorie needs while rendering the meal enjoyable.
Eating solely for satiety may fulfill your calorie requirements and extinguish physical hunger but could leave you feeling unsatisfied—perhaps because an excluded food item like chocolate remains forbidden, and despite consuming everything else in your kitchen, nothing can replace its absence.
Essentially, you can achieve satiety at every meal yet perpetually restrict certain foods. Though not calorie-related, this type of restriction curtails food groups like baked goods or pizza, fostering vigilance and curbing the flexibility and spontaneity essential for enjoyable eating.
(Furthermore, avoiding certain foods engenders a pendulum effect: restrict now; binge later. If you strive to curb these oscillations, peruse: How to eat junk food: A guide for conflicted individuals)
Satisfaction constitutes a fundamental aspect of eating. Humans dine not solely for essential nutrients and energy but also for additional motivations such as pleasure, novelty, tradition, communal engagement, and enjoyment.
To elevate your RPE-Eating practice, Dr. Fundaro advises employing it during meals and with foods that genuinely delight you.
If specific foods or meals have been off-limits, test the RPE technique with them. (Who’s up for some mac and cheese?)
Challenge yourself by applying the scale to a diverse array of meals, including previously forsaken ones, and monitor your progress over time. Through experience, you’ll ascertain how to adequately fuel yourself with a variety of foods, including those you genuinely relish.
How do I know if RPE-Eating is right for me or my clients?
RPE-Eating isn’t universal, but it may suit you (or your clients) if:
✅ You rely on food tracking but desire a departure from it.
✅ Ceasing tracking triggers fear and prompts a return to tracking due to perceived loss of control.
✅ You aspire to discontinue tracking while maintaining a semblance of structure or guidance.
✅ You currently track food intake (or contemplate starting) and possess elevated risk factors conducive to developing an eating disorder, such as high body dissatisfaction, a history of yo-yo dieting, disordered eating patterns, or involvement in weight class sports.
If you plan to implement this tool with a client as a coach, browse through Dr. Fundaro’s resources. Remember that this tool might not be suitable for everyone, and its application necessitates flexibility.
Note: If you or your client grapple with disordered eating, this tool should not replace engaging with a healthcare professional proficient in eating disorders, such as a therapist, physician, or registered dietitian.
How to use RPE-Eating for weight loss or weight gain
Dr. Fundaro advocates utilizing RPE-Eating in a weight-neutral context for optimal outcomes.
Although it could facilitate weight modification, she advises against employing it solely to hit macros or achieve a specific weight goal.
“I’m not against weight modification,” Dr. Fundaro explains. “I advocate for safe weight modification. I liken weight loss to contact sports—they harbor inherent risks that can be mitigated through best practices.”
Dr. Fundaro elaborates: “By excluding macro-tracking, which can elevate the risk of disordered eating for some individuals and emphasizing biofeedback and non-hunger triggers, RPE-Eating offers a safety net absent in standalone macro-tracking.”
For those inclined toward intentional weight alteration using RPE-Eating, what’s the recommended approach?
Dr. Fundaro suggests oscillating around ranges supportive of your objective.
(In brief, a 1 to 3 on the RPE-Eating scale indicates “inadequate fuel,” 4 to 7 signifies “adequate fuel,” and 8 to 10 denotes “excess fuel.”)
➡️ For weight gain: Aim to stay within the 7 to 8 range for most meals.
➡️ For weight loss: Aim to fall within the 4 to 5 range for the majority of your meals.
Remember never to utilize RPE-Eating for extreme weight variations like those seen in bodybuilding competitions. “That would be akin to employing physiotherapy exercises to prep for a powerlifting event.” Put simply, it’s the wrong tool for the job.
Hold up, bro: Isn’t this just feelings over facts?
If you harbor doubts and perceive this as merely feelings-based eating, reevaluate the evolution of RPE in weightlifting circles.
Modern lifting culture widely endorses RPE and autoregulation, extolling them as legitimate methods for managing and guiding training. RPE, though not flawless, is notably accurate and profoundly convenient—an easy alternative to meticulously monitoring velocity during every set.
Contrary to prevailing assumptions, the RPE scale hinges on honing the skill of interoceptive awareness—the aptitude to perceive internal physical sensations.
The better you grow at interoceptive awareness, the more adept you become at leveraging your physical sensations to make informed training decisions.
RPE-Eating mirrors this process: It enhances your capacity to attune with your body and utilize internal cues for decision-making.
Comprehend that perceiving a cessation of hunger at the end of a meal resembles nearing satiety during physical exercise.
