How I Design a Client’s Nutrition Plan Using a Flexible Dieting + Macro-Based Approach
When someone comes to work with me, one of the first things they often expect is a set of numbers.
Calories.
Macros.
Targets.
But that’s actually not where we start — and that choice is very intentional.
My Philosophy: Food Autonomy Over Food Control
At the core of my nutrition coaching is food autonomy.
I believe clients should:
Understand how food works in their body
Learn how to make informed choices
Feel confident eating a wide variety of foods
Build a relationship with food that is flexible, realistic, and sustainable
Yes, I use a flexible dieting model with macros, but it’s grounded in whole, nutrient-dense foods, with room for cravings, social meals, and enjoyment. Nutrition should support your life — not dominate it.
Why I Don’t Assign Calories or Macros on Day One
As a coach, I prefer to stay curious rather than rigid. That means I’m not just handing clients a set of numbers and expecting them to toe the line. I want to understand why their body is responding the way it is before I decide what to change.
Instead of immediately plugging a client into a formula like:
10× bodyweight
12–15× bodyweight
Or a textbook TDEE calculator
…I start with observation and data collection.
For the first 1–2 weeks, I have clients journal or track their food consistently while eating very close to how they normally do (with guidance, not restriction). This phase isn’t about perfection — it’s about honesty, awareness, and gathering meaningful data.
What I’m Actually Assessing During This Phase
Before assigning numbers, I want context. I’m looking at:
Current caloric intake (without forcing change yet)
Meal timing and consistency
Protein intake and distribution
Fiber and micronutrient density
Hydration
Digestive symptoms (bloating, reflux, irregularity)
Energy levels and recovery
Training performance
Hunger, fullness, and cravings
Stress, sleep, and lifestyle habits
Often, I’ll intentionally keep calories the same during this phase while I gather biofeedback. Not because change isn’t coming — but because premature change often creates unnecessary problems.
If you want to see how I break this process down in real time, I share educational videos and coaching insights on Instagram — including how I assess food logs, biofeedback, digestion, and macro adjustments. You can follow along at @jenniferkerstenfitness, where I regularly talk through why rigid plans fail and how a curiosity-led approach works better long term.
The Problem With Formula-Based Nutrition Prescriptions
When calories and macros are assigned too quickly using generalized formulas, it’s easy to miss the client’s current metabolic reality.
That can lead to:
Calories being pushed too high too fast → unnecessary weight gain
Or calories being pulled too low too aggressively → biological pushback
When the deficit is too large or poorly timed, the body responds exactly as it’s designed to:
Increased food fixation
Heightened hunger signals
Reduced energy expenditure
Strong cravings
Loss of control around food
This is often where clients end up face-down in the restrict → binge → guilt → repeat cycle — not because they lack discipline, but because their biology is signaling threat.
How I Build Macros After the Assessment Phase
Once I’ve gathered enough data, then we create numbers — and we do it collaboratively.
Those numbers are:
Individualized
Based on real intake, not estimates
Matched to training demands
Adjusted for digestion, recovery, and lifestyle
Sometimes the best move is not changing calories at all.
Instead, we may:
Adjust macro ratios while keeping calories stable
Increase protein without creating a deficit
Improve carbohydrate timing around training
Increase fiber or micronutrient density
Identify and remove foods causing digestive stress
Very often, performance, digestion, and body composition begin improving simply by optimizing the nutrient environment, not by eating less.
Why This Approach Works Better Long-Term
This method:
Respects the biology of weight regulation
Reduces rebound weight gain
Minimizes food obsession
Builds trust between client and coach
Encourages awareness instead of dependence
Supports performance, digestion, and recovery
Leads to more sustainable fat loss or metabolic improvement
By staying curious instead of rigid, we allow the body to show us what it needs — and we respond accordingly.
Nutrition Isn’t Just Math — It’s Context
Calories and macros are tools.
They are not the strategy.
By slowing down at the beginning, we avoid months (or years) of frustration later. Clients don’t just learn what to eat — they learn why something works for their body.
That’s how nutrition becomes empowering instead of exhausting.
