Chapter Five · Fuel for an active life
Numbers first, then a way you can actually live
Food should support total wellness, not run your life. Use this to get an honest starting point for the day, then build habits around it. If the numbers feel like a wall rather than a doorway, tell me and we will sort it out together.
Fill in your numbers above to see your daily targets.
Get In TouchIs a calculator safe to follow if I am just starting out?
Treat it as a starting point, not a verdict. It gives you a reasonable daily range to eat around while you get active — it does not know your health history, medication or how your shifts fall. If anything about your situation is complicated, check with your doctor and then tell me, and we will work with what is actually in front of us.
Do I have to track everything forever?
No. Most people use numbers for a few weeks to see what their normal day actually looks like, then go back to eating like a person with better habits. I would rather you build something you can keep than run a spreadsheet you resent.
How do I eat well on night shifts and odd hours?
Anchor food to your waking hours rather than the clock on the wall, keep protein in every real meal, and plan one portable option for the middle of the shift so the vending machine is not making the decision. We work this out together — your week is the starting point, not an obstacle.