What Does “Eat Correctly” Actually Mean?

Alright, let’s talk about nutrition. I’m sure a lot of you have heard phrases like, “eat healthy” or “if you want to build muscle, you need to eat correctly.” But what does “eating correctly” actually mean? And more importantly, how does it fit into your life as a busy guy who doesn’t want to give up everything you enjoy?

Let’s skip the trendy diets and weird “rules” like “don’t eat after 8 pm” or “skip breakfast.” I’m not here to push a specific diet. What I’m going to do is share the basics backed by research—and what’s worked for me.

First things first—define your goal. “Eating correctly” will look different if you’re a 22-year-old guy trying to build muscle compared to, say, a 40-year-old woman aiming to lose weight and improve overall fitness. There’s definitely some overlap, but there are some things that won’t apply to everyone. I’m gonna focus on what you should eat if you’re a young-ish guy who wants to build a muscular physique, but most of the things I’m going to talk about will apply to everyone.

Let’s clear this up: when we say “junk food,” we’re talking about high-calorie, low-nutrient foods loaded with sugars, fats, and additives that give you minimal nutrition. Think candies, pastries, burgers, fries, sodas, chips—the stuff that tastes amazing but leaves you feeling sluggish.

On the other hand, “healthy food” provides real fuel. These are whole foods that are rich in nutrients, keeping you mentally and physically on point. Here are some examples:

Fruits and Vegetables (fiber, vitamins, antioxidants)
Lean Proteins (chicken, fish, lean beef)
Whole Grains (quinoa, oats, brown rice)
Healthy Fats (nuts, seeds, olive oil, avocados)
Dairy (milk, yogurt)

This is the first part of “eating correctly.” It’s not just about avoiding junk food to stay lean—it’s about your overall health and well-being. Eating mostly healthy foods gives your body the nutrients it needs, so you’ll feel better both mentally and physically. A good rule of thumb you can follow is the 80/20 rule. 80% healthy food and 20% junk food. Eat like this and you’ll be golden.

Next let’s talk about macros (macronutrients). There are 3 main macronutrients, Protein, Fats, and Carbs. You need all of them if you want to live a healthy lifestyle.

Here’s the basic breakdown of what your body needs:

Protein:

Most people need anywhere between 0.5 - 1g of protein per pound of bodyweight. As I mentioned earlier, it depends on your goal. If you aim to build muscle, you want to eat 1g of protein per pound of bodyweight. If you just want to be healthy but aren’t really looking to build muscle, you can eat a little bit less than that.

Fats:

Fats are essential for hormone health, brain function, and more. You’ll need about 0.3 to 0.6 grams per pound of body weight. Just keep in mind that fats are calorie-dense, so going overboard can mess with your calorie goals.

Carbs:

Carbs get a bad rap, but they’re crucial, especially for energy and muscle growth. Once you’ve calculated your protein and fat, use carbs to fill in the rest of your calories. Here’s a quick example:

If you weigh 160 lbs and eat 2400 calories/day:

Protein: 160g (640 calories)
Fat: 80g (720 calories)
You’re left with 1040 calories, which you can fill with around 260g of carbs (1g of carb = 4 calories).

Worth it to mention that if you don’t like eating so much carbs, that’s also fine. You can fill your calories up with fats and then just try to eat between 0.7 - 1g of carbs per pound of bodyweight.

Don’t get too hung up on the numbers. Everyone’s different. If you feel good eating a certain way, stick to that. Just don’t skimp on protein or fats—too little of those can mess with your health.

I hope this clears a few things up. Eating correctly doesn’t have to be complicated. Stick to these basics, make it work with your lifestyle, and you’re set.

If you have any questions, hit me up in the DMs—I’d love to hear from you.

Have a great day, and keep it simple!

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