How much should I eat based on my weight and height?

Have you ever wondered whether you are eating the foods our body needs? 

We know it is not about counting calories mindlessly, but about connecting with the body's true signals. 

There are mindful eating techniques and they are the first step towards transforming your metabolic health, your energy and your wellbeing.

Why counting calories is not enough

Counting calories has been the dominant strategy for regulating body weight for decades, but it has proven ineffective and limiting in the long term. 

From an integrative nutrition perspective, we believe the body has self-regulating mechanisms —such as hunger and satiety— that, when trained appropriately, can guide you towards a real and sustainable balance.

In addition, factors such as the gut microbiome, inflammation levels, your emotional state and the quality of your sleep directly influence your appetite and how you use the energy you consume.

We present a simple and effective method to discover the ideal amount of food for you, based on actively listening to your physiological sensations.

🔍 Distinguishing the type of hunger

Not everything you feel is real hunger. Learn to tell the difference between:

Physiological hunger:

This is the kind that appears gradually when the body needs energy. It is usually accompanied by physical signals such as an empty stomach, slight fatigue or difficulty concentrating.

Hunger out of habit 

It appears at set times, as a learned response of the body to a schedule, even though it is not always justified by an energy need. It is important to reassess whether we really need to eat or whether we are simply responding to the clock.

Emotional hunger

Linked to emotions such as stress, anxiety, boredom or sadness. 

It shows up as impulsive cravings, especially for hyper-palatable foods (high in sugars, fats or salt). 

Here there is no real physiological need, but rather a search for momentary relief.

Nutritional tips: 

• Keeping an emotional diary can help you identify patterns of emotional hunger and create alternative self-regulation strategies (meditation, walks, social contact).

• Before eating, ask yourself a simple question

Would I eat a piece of fruit or something neutral right now? If the answer is no and you are looking for something specific (such as sweets), it may not be real hunger.

🧘 Training satiety

Recognising satiety is key to not overeating. The document suggests simple and effective practices:

• Avoid distractions such as the television or your phone 

• Eat slowly, chewing each mouthful well.

• Hydrate before eating: a glass of water can help you sense satiety better.

• Choose a calm environment for your meals.

📊 Learning to listen to my body

• You feel comfortable, with no heaviness or bloating.

• You have stopped thinking about food.

• You can carry on with your activities without fatigue or the need for an “afternoon nap”.

Nutritional tip: 

Eating with full attention (mindful eating) improves digestion and nutrient absorption and reduces binge eating.

✨ Enjoying your food

Eating well does not have to be rigid or restrictive. Connecting with your internal signals is a powerful form of self-awareness and self-care.