How to choose the right nutrition goal for you

You’ve signed up to Centr, ready to improve your health and well-being, and feel your best. You may have a clear goal in mind, but maybe you haven’t – so perhaps you’ve been wondering if you’ve chosen the correct meal plan for your needs.

We’ve put together a few tips to help you select which goal offers the best nutrition plan for you, and to help you decide which goal to swap to when your needs change. There are a few clear differences between each plan, but remember you can change your goal whenever you like – and we encourage you to do so if you feel the option you have selected is not quite right for you.

Centr provides three different nutrition plans, designed to work in conjunction with workouts for each goal:

Lose Weight
Get Fit & Toned
Build Muscle

Note: Your daily snacks are an important part of your overall nutrition requirements, so be sure to include these when planning your meals. They are not included in your planner, as we find most members like the flexibility of choosing their own snacks. However you can browse snack recipes (look for the little apple icon!) and add snacks to your shopping list from there at any time. Don’t forget to use your leftover ingredients for snacks too.

Lose Weight

If you have signed up with a specific weight loss goal in mind, this is the nutrition goal for you! This plan is set at a lower calorie level to create a calorie deficit that will promote body-fat loss, but not set so low that you are constantly tired and lacking energy – we still want you to feel good and train at your best! You get to choose up to 2 snacks per day between meals.

You don't need to count calories – we've done all that for you – but the daily calorie range for this goal (including snacks) is:
Women: 1300-1500
Men: 2400

Get Fit & Toned

Our Get Fit & Toned plans are designed to provide a little more fuel to get the most out of your training. Rather than a focus on weight loss, this plan is about supporting positive body composition change to improve your muscle mass to body fat ratio. It is a little higher in carbohydrates and calories to help fuel your workouts. You should aim for 3 snacks per day. Depending on your specific needs, you may find this plan is not quite enough for you (especially if you train a lot) and you may wish to step up to the Build Muscle option.

The daily calorie range for this goal (including snacks) is:
Women: 1500-1800
Men: 2400-2600

Build Muscle

Our Build Muscle plan is designed as a base for muscle-building goals in conjunction with your training program – supporting your energy needs for workouts and promoting muscle recovery, building and growth. For women it includes regular meals and 3 snacks throughout the day, and for men, your regular meals, 4 snacks a day, plus a high energy Super Smoothie for optimal results. The Super Smoothie is optional for women, but if you're really pushing for gains consider including it in addition to meals and snacks.

The daily calorie range for this goal (including snacks) is:
Women: 1650-2200
Men: 3000-3200+

For those with super serious muscle or weight gain goals, there is a further option to add in an extra meal, or you could try adding some extra carbohydrates to meals. To get the most out of our Build Muscle program, be sure to read Your Build Muscle Nutrition Guide.

Don't forget: be flexible

Everyday nutrition needs vary significantly between individuals. Your specific needs for training may be a little higher or lower than our set plans, and your needs may also change over time according to a range of factors including your current training status, training type and volume, body composition and muscle mass, age, body size, metabolism, genetics and specific goals.

Our plans are a starting point to get you thinking about your nutrition and planning some structure around eating and training. But don’t feel locked in – it's all about being flexible, listening to your body and hunger (our bodies are pretty clever at telling us what we need!), and adjusting as you progress.

Remember, if you have specific individualized nutrition requirements and body goals, it’s best to consult with an accredited sports dietitian.