how much is enough?
There’s a saying in my mother tongue Kikuyu that states, loosely translated, eating too much is not good for the stomach. In the same token as if to confuse us, another one, also loosely translated, says that ‘a good child is stomach’ (no article ‘a’).
Now then, which is which. If I eat too much, it's not good for my stomach. If I don’t eat as much, I cannot be a good child…or something to that effect.
When it comes to sleep and resting, allow me to take you to the bible where NKJV Proverbs 20:13 warns, ‘Do not love sleep, lest you come to poverty; open your eyes and you will be satisfied with bread’. Proverbs 24: 33-34 then says, ‘a little sleep, a little slumber, a little folding of hands to rest; so shall your poverty come like a prowler, and your need like an armed man’.
From the verses above, if you interpret it in layman's language, you can become a workaholic lest you sleep and poverty comes like a prowler. There goes all the good you have heard about the importance of sleep on brain health, metabolism, emotional stability, longevity, among other great benefits.
Back to the Kikuyu expressions above about food, how much is enough? How about sleep, exercise, wine, chocolate…etc. For today’s post, it will be all about the food.
One of the most impactful insights I gained in 2024 while expanding my knowledge on nutrition was learning how to determine how much I should be eating to ensure my body receives the nutrients it needs to function optimally. Figuring out the right quantity can be one of the trickiest parts of nutrition, yet it's absolutely foundational if you're serious about improving your health and performance. This understanding completely changed how I approach food—decisions I now make intentionally and flexibly, depending on my body's needs each day.
The first step to becoming a “good child is stomach” is to get clear on your current weight and be honest about your activity level. Your activity can typically be categorized as:
Inactive/Sedentary – little to no regular physical activity; mostly sitting.
Moderately Active – working out at least three times a week, with moderate movement throughout the day.
Active – exercising 4–5 times a week.
Very Active – training 7+ hours a week.
This is your baseline—your benchmark to build from.
Quick side note: someone recently told me that knowing her weight was ‘negativity’. I see it differently. Weight is simply one data point, and it can be influenced by many factors—thyroid function, hormones, and other elements that aren’t always related to age or gender. If you're open to viewing it this way, this step should be simple. Don’t forget to factor in your age and gender too.
Next, ask yourself: What do I want from my nutrition? For some, it’s weight loss. For others, it’s weight gain, maintenance, better sleep, more energy, or improved mental clarity. If your goal is weight management—which is often the case—please don’t try to rush the process. Quick fixes don’t last. Sustainability is key.
‘We usually want to accomplish many things swiftly. Yet we rarely set goals for 10 or 20 years’ time. Don’t be discouraged if you don’t accomplish your goal quickly. Those who run with long, steady breaths do great things in the end’ - Haemin Sunim, When Things Don’t Go Your Way.
Break your goal into small, realistic steps. For example, if you're 64kg aiming for 74kg, focus on gaining 4kg at a time until you reach your ideal weight. The same principle applies for weight loss.
The final piece is your plate. Ensure you’re including all three macronutrients in balanced proportions once broken down (bioavailability). NB: proteins have fats, vegetables have carbohydrates, legumes have both protein and carbohydrates, etc.
Protein – 30%
Carbohydrates – 40%
Fats – 30%
Ensure that your sources are clean (not ultra-processed) and nutrient-dense. You might be tempted to raise the protein ratio—and I get it—but I’d advise doing your research first. Understand how protein is digested. Also, be real with yourself about how active you actually are. Your requirements and mine even if we were the same weight and age, we may vary in our level of activity. Right? I encourage you to find a user friendly app to check your compositions until you’re conversant with the quantities visually. My personal favorite is cronometer.
There’s no universal formula—this is just a starting guide, and a powerful one that can shift your approach to nutrition from guessing to intentional living.
I’ll be honored to help you figure this out for yourself to identify your most suitable and sustainable lifestyle. Get in touch!!
