What are daily targets?
Your daily targets are the overall calorie, water, protein, carb, and fat goals that we calculate specifically for your body transformation 🚀
What are macros or macronutrients?
Macronutrients are the nutrients we need in larger quantities that provide us with energy: our protein, carbohydrates and fat.
Why is it important to meet my calories/macros?
We have strategised for optimal fat loss. Therefore it's important to hit your calories and macros within the rule of thumb. This ensures optimal drops in weight that prevent undesirable outcomes whilst meeting your macros ensures optimal body composition changes along with ensuring optimal energy and nutrient requirements.
Why do I need Protein?
You need to ensure you get enough protein every day. Protein plays an integral role in body composition as it’s important for retaining muscle mass and therefore losing body fat optimally as opposed to just water and muscle on the scales. Your protein should be 20g over/under your goal. Keep that in mind when self-tracking!
How do you know what my body needs?
We base it on your age, sex, activity level and exercise days. When setting up the app, you'll be prompted to provide us with this information which will ensure we calculate your optimal calorie and macronutrient targets for your goal.
Will my targets change or do they always stay the same?
We use your weekly check-ins to assess whether we need to tweak your daily targets. If we're seeing results on your current targets, we won't make changes. However, if we aren't seeing results, or due to other lifestyle factors (breastfeeding changes, dietary changes), we will consider amending your targets.
What are the general guidelines for hitting my daily targets?
Total calories: 40 calories above/below your goal
Protein: 20g below your goal minimum
Fats: 20g on either side
Carbs: Once the ranges have been met then carbs will make up the rest
Fibre: 10g below your goal as an absolute minimum
Is it ok to eat less protein?
Protein plays an integral role in body composition as it’s important for retaining lean muscle mass. Muscle mass makes managing weight easier. Protein also has a bigger impact on satiety than the other macros. This means protein can help a person feel fuller for longer, and less hungry. If you're exercising, protein also helps with muscle repair and recovery.
For more reasons why protein is so important, click here.
Is fibre actually important?
There is research linking a high-fibre diet with a reduced risk of cardiovascular disease, type 2 diabetes, and certain cancers. Fibre is important for keeping the gut healthy and helps regulate the body's use of sugars, keeping hunger in check.
The best way to reach your fibre goals is to include a variety of fruits, vegetables, legumes/pulses and whole grains in your diet.
How do I manage my daily targets on days I dine out or eat socially?
Whilst the equ program gives you the benefit of enjoying flexibility, do be mindful of food choices for the purpose of meeting your macros and bettering your overall health 😊
We have some simple tips to help:
Order simple, the less ingredient the easier to track: Steak & Chips, Eggs on Toast
Track via the app - will ensure accuracy
Pre-plan your day - ensure you’re hitting fibre, and protein requirements most importantly.
Leave ample calories - dine out meals tend to be high in calories, so ensure you are leaving around 800-1000 calories
Ask for dressings on the side
If having alcohol, think smart - vodka soda, champagne, wine etc. And always track these in your food diary
Go to places that have the nutritional information in our app e.g. Grill’d, Subway, Sumo Salad, Sushi train etc.
The long-term goal is to eat mindfully. You will need to think and plan more to start, but your nutrition coach will help you with meal plan decisions for as long as is needed. Over time you will pick up the skill of doing it yourself.
Should I be using dietary supplements?
Research has shown that a balanced whole-food diet is key to meeting your body’s nutrient requirements.
We always recommend that you source nutrients through food first, unless your GP or health practitioner prescribes you certain supplements.
Products like protein powder or bars may come in handy in meeting your daily protein target on some days - but these shouldn't be your only source. Try out our new equ protein powder at equfoods.com