Body Gang Nutrition

Stop Starting Over.

You don't need another diet. You need structure, accountability, and a nutrition system built for real life.
You've downloaded the meal plans. Saved the recipes. Tracked the macros. Started on Monday. Quit by Thursday. This isn't a knowledge problem. It's a consistency problem.
Join Body Gang Nutrition
$99 / Month
Personalized Targets
Monthly Review
Coach Support

Master Your Macros. Build Better Habits.

Fuel Real Results.

Most People Don't Need Another Diet.

They need structure.

Because life isn't slowing down.

Work still needs you. Your family still needs you. Your schedule is still packed.

And if your nutrition only works when life is perfect, it doesn't work.

Body Gang Nutrition helps you build habits that survive real life.

Not challenge week. Not a motivational high. Real life.

If your nutrition only works when life is perfect, it doesn't work.

This Isn't About Eating Perfect.

It's about becoming consistent.

Because consistency changes everything.

Weight
Consistency changes your weight.
Confidence
Consistency changes your confidence.
Presence
Consistency changes how you show up.
Identity
Consistency changes who you become.

What You Get

A real nutrition system built around your goals, lifestyle, schedule, and consistency.

Personalized Nutrition Targets

Built around your goals, lifestyle, and schedule. No copy-and-paste plans. No guessing. No starting over.

Monthly Nutrition Review

Every month, we review your progress and make adjustments. As your life changes, your plan changes.

Direct Coach Support

Questions, roadblocks, frustrations, and wins. You're not figuring this out alone.

Progress Tracking

Track weight, measurements, photos, and habits. The goal is not perfection. The goal is proof.

Resources & Education

Simple strategies for fat loss, meal prep, dining out, grocery shopping, portion control, and long-term success.

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Smart Food Scale

Digital Rechargeable with App Calorie Counter

Knowing what you eat is the best way to a healthy lifestyle.

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Body Gang Fitness

Maximize Results.

Optimize nutrition with MyFitnessPal and Body Gang Fitness: Log meals swiftly, Provide trainer visibility Align meals with training for fat loss, Make smarter adjustments to avoid plateaus, Track progress trends.

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Body Gang Fitness Gift Cards

Empower their health

Enhance fitness journeys with Body Gang Fitness Gift Cards, perfect for birthdays and holidays, offering motivation and support for personal goals.

 

 

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Body Gang Fitness Stainless Steel Water Bottle

Body Gang Fitness Stainless Steel Water Bottle

$28.50 USD
$28.50 USD
Tank Tops

Tank Tops

Tank Tops

Macro Nutrition

Macronutrients

Protein

Proteins are made of amino acids—some of which are essential and must be obtained through diet. Good sources include meat, dairy, beans, and nuts.

Healthier proteins: Soy, beans, nuts, fish, skinless poultry, lean beef, pork, low-fat dairy

Unhealthier proteins: Fried meats, processed meats, sugary yogurts, processed protein bars, many cheeses

Carbohydrates (Carbs)

Carbohydrates are sugars, starches, and fibers. They’re a key energy source and include simple (sugars) and complex (fibers, starches) forms.

Better sources: Whole grains, vegetables, fruits, legumes

Avoid excess: Processed and added sugars

Fat

Fats are energy-dense molecules and necessary for structural and metabolic functions. Not all fats are created equal.

Healthier fats: Monounsaturated, polyunsaturated, omega-3s

Limit or avoid: Saturated and trans fats

Guidelines: Keep saturated fat under 10% of daily calories and avoid trans fats altogether.

Daily Calorie Needs

Calorie needs depend on height, weight, age, activity level, and goals (lose/gain/maintain). BMR and RDEE formulas like Mifflin-St Jeor and Katch-McArdle help estimate needs.

Average range: 1600–3000 calories/day

Men usually require more calories than women, and active individuals require more than sedentary ones.

Macronutrients in Common Foods

The following tables show typical macros (protein, carbs, fat) in various foods:

Fruits

Food Serving Size Protein Carbs Fat
Apple 1 (4 oz.) 0.27g 14.36g 0.18g
Banana 1 (6 oz.) 1.85g 38.85g 0.56g

Vegetables

Food Serving Size Protein Carbs Fat
Broccoli 1 cup 2.57g 6.04g 0.34g

Proteins

Food Serving Size Protein Carbs Fat
Chicken, cooked 2 oz. 16g 0g 1.84g

Common Meals/Snacks

Food Serving Size Protein Carbs Fat
Pizza 1 slice (14") 13.32g 33.98g 12.13g

Beverages/Dairy

Food Serving Size Protein Carbs Fat
Milk (1%) 1 cup 8.22g 12.18g 2.37g

Calculator

*Disclaimer: This calculator provides general estimates. Consult a registered dietitian or healthcare provider for personalized guidance.

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Who This Is For

Body Gang Nutrition is built for people who are done restarting and ready to build a system they can actually live with.

The Busy Parent

You're taking care of everyone else, but you're ready to take your health seriously again.

The Desk Worker

You spend long hours sitting, working, and trying to make better choices with limited time.

The Night Owl

Your schedule isn't perfect, but your nutrition still needs structure that can work around real life.

The Rebuilder

You've fallen off before, but you're ready to rebuild your habits, confidence, and consistency.

The Weight Loss Seeker

You want results, but you're tired of extreme diets, restriction, and starting over every few weeks.

The Ready One

You're done relying on motivation and ready to build structure, accountability, and discipline.