Nutrition FAQ
Cultivating a healthy lifestyle is essential for achieving fitness goals both in and out of the gym. A well-rounded fitness and lifestyle regimen would be incomplete without addressing nutrition. As such, Heavy Mettle Fitness strives to empower clients through a structured and informative approach to nutrition coaching. Below are some common nutrition questions our clients ask us.
The information outlined below is intended to be educational and does not serve as personal nutrition recommendations.
How much should I eat for fat loss?
Fat loss occurs when the body expends more energy (calories) than it takes in (consumes) over time. This is what’s referred to as an energy balance within the body.
This explanation outlines how fat loss is commonly discussed from an educational standpoint; it is not a recommendation for what any individual should eat.
Energy balance explained
Energy intake refers to calories consumed from food and beverages.
Energy expenditure includes calories used for basic bodily functions, daily activity, and exercise.
When energy intake is consistently lower than energy expenditure, the body may draw on stored energy (including body fat) to meet its needs.
How calorie expenditure is commonly estimated
Basal metabolic rate (energy used at rest)
Daily movement and structured exercise
Non-exercise activity (standing, walking, general movement)
These values are typically calculated using population-based formulas, which provide estimates rather than precise measurements.
Why there isn’t a universal calorie intake requirement
The amount of food associated with fat loss can vary significantly between individuals due to factors such as:
Body size and composition
Activity level and training volume
Metabolic adaptation
Sleep, stress, and lifestyle factors
Because of this variability, there is no single calorie level or intake approach that applies to everyone.
Important consideration
Consistency and long-term adherence to a calorie deficit are essential for losing body fat and keeping it off long-term. As such, overly restrictive diets are often not suitable for healthy and sustainable fat loss.
This overview is intended to help you understand the concepts commonly used to explain fat loss, not to determine how much you personally should eat.
How much protein should I eat?
Protein is a macronutrient that provides amino acids used in many bodily processes, including tissue maintenance and repair.
This overview explains how protein needs are commonly described in the research, without defining a personal requirement for protein intake.
How protein intake is commonly expressed
Protein intake in the scientific literature is often described in several ways, including:
As a percentage of total calorie intake
As grams per day
As grams per unit of body weight
General factors that influence protein needs
Requirements for protein intake typically account for variables such as:
Body size and composition
Activity level and training type
Total energy intake
Age and physiological status
Because these factors differ widely, protein needs can vary substantially between individuals.
General population estimates
For the general population, protein intake is commonly referenced using the Recommended Dietary Allowance (RDA). The RDA represents the amount of protein associated with meeting the needs of most healthy adults for basic bodily functions.
The RDA for protein is approximately 0.8 grams per kilogram of body weight per day.
This value is designed to prevent deficiency, not to optimize body composition, performance, or recovery.
In research and public health contexts, the RDA is best understood as a minimum reference point, not an optimal intake target.
Estimates for physically active individuals
In populations that engage in regular exercise—particularly resistance training or higher training volumes, research often examines higher protein intakes. These ranges are studied in relation to muscle repair, training adaptation, and lean mass retention.
Commonly cited research ranges for active individuals include:
~1.2–2.0 grams per kilogram of body weight per day
In some contexts, slightly higher intakes are studied during periods of high training volume or reduced calorie intake.
These values reflect ranges observed in research, not universal requirements. These are not personal recommendations.
Important context
These figures are estimates derived from population research.
They are not individualized recommendations.
Protein needs exist on a continuum influenced by many variables.
Personalized intake decisions fall within the scope of registered dietitians and licensed nutrition professionals.
This information is provided to help explain how protein intake ranges are commonly discussed in nutrition science, not to determine how much protein any one person should eat.
When should I consume protein after a workout?
What the research generally shows
Resistance and endurance exercise both stimulate muscle protein synthesis for many hours after a workout.
Protein consumed before or after training can contribute to the amino acids used during this recovery process.
There is not a single, exact “cutoff time” after exercise when protein suddenly becomes ineffective.
Earlier research popularized the idea of a narrow “anabolic window,” but more recent evidence suggests this window is much wider than once believed, often extending several hours post-exercise.
Factors that influence protein timing
How protein timing is discussed in the literature often depends on variables such as:
When protein was last consumed prior to training
The total amount of protein consumed across the day
Training type, intensity, and duration
Individual differences in metabolism and recovery
Because of these factors, studies tend to emphasize overall daily protein intake rather than a precise post-workout timing requirement.
Practical takeaway for understanding protein timing
Protein consumed in proximity to a workout, either before or after, can contribute to the body’s normal recovery processes. There is no universally defined minute-by-minute requirement supported by the research.
This overview explains how protein timing is commonly discussed in exercise and nutrition science; it does not prescribe a specific post-workout strategy. Individual nutrition needs and timing decisions are best addressed by qualified nutrition professionals.
How do I calculate my macros?
“Macros” is short for macronutrients, which include protein, carbohydrates, and fat. Each macronutrient provides energy (calories) and plays different roles in the body.
Understanding how macros are commonly calculated can help you better interpret nutrition information and food labels. The overview below explains how macro calculations are generally determined, without prescribing specific targets.
Step 1: Estimate total daily calorie needs
Most macro calculations begin with an estimate of total daily energy expenditure (TDEE), which reflects the number of calories the body uses in a day. This estimate typically considers:
Basal metabolic rate (energy used at rest)
Physical activity levels
Non-exercise activity (daily movement)
Step 2: Determine macronutrient distribution
Once total calories are estimated, those calories are divided among protein, carbohydrates, and fat. This is often done using percentage ranges or gram-based formulas that reflect how calories are distributed, such as:
Protein and carbohydrates: ~4 calories per gram
Fat: ~9 calories per gram
Different educational models, dietary philosophies, and research frameworks use different macro distributions, which is why it’s common to see varying numbers across calculators or apps.
Step 3: Convert calories to grams
After calories are allocated to each macronutrient, the calorie totals are divided by the calories per gram to determine grams of protein, carbohydrates, and fat.
For example (for illustration only):
If a certain number of calories is assigned to protein, dividing by 4 converts that number of calories into grams of protein.
Important context to keep in mind
Macro calculations are estimates.
Individual needs can vary widely based on physiology, lifestyle, health status, and goals.
Online calculators and apps use generalized formulas and assumptions.
Nutrition professionals such as registered dietitians are qualified to provide individualized dietary recommendations.
This explanation is intended to help you understand how macro calculations are commonly derived, so you can better navigate nutrition information and ask informed questions, not to define what your personal intake “should” be.
What supplements should I take?
Dietary supplements are products intended to supplement the diet, such as vitamins, minerals, amino acids, herbs, or other compounds. In nutrition science, supplements are typically discussed as additions to, not replacements for, food intake.
This overview explains how supplements are commonly categorized and evaluated. These are not personal recommendations for supplement intake.
How supplements are generally classified
Supplements are often grouped into broad categories, such as:
Micronutrients (e.g., vitamins and minerals)
Macronutrient-related supplements (e.g., protein powders)
Performance-oriented supplements (e.g., caffeine-based products)
General health supplements (e.g., omega-3 fatty acids)
The relevance of any category depends on dietary intake, training demands, and individual health factors.
What research typically emphasizes
Scientific literature commonly highlights that:
Whole foods are the primary source of nutrients.
Supplements may be used to address dietary gaps, not optimal or “ideal” intake.
Responses to supplements vary widely between individuals.
Not all supplements are supported by strong evidence.
As a result, supplements are often studied in controlled contexts and may not produce the same outcomes for everyone.
Safety and quality considerations
When supplements are discussed in educational settings, attention is often given to:
Product quality and third-party testing
Label accuracy and dosage variability
Potential interactions with medications or medical conditions
Regulatory oversight differences compared to food and pharmaceuticals
These factors are why supplements are typically approached with caution in professional contexts.
Important considerations
Supplements are optional, not required for progress.
Evidence strength varies widely across products.
Individualized supplement use should be guided by medical professionals.
This information is provided to help you better understand how supplements are commonly discussed and evaluated, not to advise you on which supplements to use.
Are some foods healthier than others?
How “healthier” is commonly defined
When researchers and educators refer to foods as “healthier,” they are usually describing foods that tend to:
Provide a higher amount of essential nutrients per calorie.
Contain fiber, vitamins, minerals, and protein.
Be less processed or closer to their original form.
These characteristics are associated with improved dietary quality in large population studies, but they do not imply moral value or suitability for every individual.
The role of food processing
Foods are often grouped by processing level:
Minimally processed foods (e.g., whole grains, fruits, vegetables, lean proteins)
Processed foods (e.g., packaged or prepared foods with added ingredients)
Processing itself is not inherently negative; many processed foods contribute meaningfully to nutrient intake. The distinction is typically used to describe patterns of consumption, not to label foods as forbidden.
Context matters
Whether a food is described as “healthier” often depends on:
Overall dietary patterns
Frequency and portion size
Individual preferences, access, and tolerance
Cultural and lifestyle factors
A food that is nutrient-dense in one context may be less relevant or helpful in another.
Avoiding an “all-or-nothing” view
Modern nutrition education generally discourages labeling foods as strictly “healthy” or “unhealthy.” This binary approach can oversimplify nutrition and overlook the importance of balance, variety, and consistency over time.
Important context
Foods exist on a nutritional spectrum rather than a hierarchy.
Health outcomes are influenced by long-term patterns, not particular foods.
Individual food choices and dietary structure fall within the scope of licensed nutrition professionals.
This explanation is intended to clarify how foods are evaluated in nutrition science, not to define which foods you should eat or avoid.