Lead Nutrition & Fitness Writer
Sara Evans
BSc Kinesiology · CPT
I'm a kinesiologist and personal trainer. I've spent eight years helping women lose fat and get stronger without handing their whole life over to a diet.
48 articles published
About Sara
I came to this work through the gym floor, not a laboratory. I have a degree in Kinesiology and I'm a certified personal trainer, but most of what I know I learned coaching real people through fat loss, muscle building, and the messy reality of eating well when life is busy.
What I care about is whether advice survives contact with a normal week. A lot of nutrition writing is technically correct and completely useless, because nobody can live by it. So I read the research (the NIH, the ISSN, the British Dietetic Association are where I start), and then I write it the way I'd explain it to a client sitting across the table from me.
I've coached women through post-pregnancy weight loss, PCOS, getting strong after 40, and competition prep. I also did it myself. I lost 18kg over about fourteen months using the same flexible, no-drama approach I write about here, so when I tell you something works, it's usually because I've watched it work.
As the lead writer at MyMacroFit, I'm the one responsible for our nutrition and training content being accurate. If it has my name on it, I stand behind it.
Areas of Expertise
- Fat loss & body recomposition
- Women's nutrition & hormonal health
- Macro tracking & flexible dieting
- Resistance training programming
- PCOS & postpartum nutrition
- Sports nutrition & performance
Gallery
Articles by Sara
All articlesPCOS Weight Loss: The 8-Week Action Plan
A practical 8-week nutrition and exercise plan for losing weight with PCOS, addressing insulin resistance, the most common driver of PCOS weight gain.
Strength Training for Women: The Complete Beginner's Guide
Everything a woman needs to start strength training, dispelling myths, the best beginner programme, what to eat, and what results to realistically expect.
The Best Diet for Hormonal Balance in Women
An evidence-based dietary guide for supporting female hormonal balance, the foods, nutrients, and eating patterns that support oestrogen, cortisol, thyroid, and insulin regulation.
Glute Training Guide: Best Exercises and the Nutrition for Results
The exercises that actually build glutes, how to structure a training programme, and the nutrition required to see real results from your glute training.
120g Protein Meal Plan: A Full Day of High-Protein Eating
A simple, realistic 120g protein day, who it suits, a full meal-by-meal plan, and how to scale it up or down. Ideal for fat loss and general health.
150g Protein Meal Plan: A Full Day to Build Muscle and Stay Full
A realistic 150g protein day for muscle gain and serious fat loss, who it's for, a full meal-by-meal plan, and easy ways to hit the number without living on chicken.
15 High-Protein Meals Under 500 Calories for Fat Loss
High-protein, low-calorie meals make a deficit easy, you stay full on fewer calories. Here are 15 meals under 500 calories with 30g+ protein, plus how to build your own.
How to Adjust Your Macros When Weight Loss Stalls
Stuck at the same weight for weeks? Here's exactly how to diagnose a real plateau and adjust your macros to start losing again, without crashing your calories.
Macros by Body Weight: Protein, Carb and Fat Targets Chart
A simple chart of daily macro targets by bodyweight for fat loss, maintenance, and muscle gain, plus how to personalise them in seconds with a calculator.
Macros for Muscle Gain: Lean Bulk Targets That Build Muscle, Not Just Fat
Building muscle needs a calorie surplus and high protein, but only a small surplus, or you just gain fat. Here are the exact lean-bulk macros, with a worked example.
Macros for Weight Loss: The Exact Protein, Carb and Fat Split (+ Calculator)
The macro split that actually drives fat loss isn't magic, it's high protein, a calorie deficit, and carbs/fat you can stick to. Here are the exact numbers, with examples.
Maintenance Calories: What They Are and How to Find Yours
Maintenance calories are the foundation of every diet, the number that keeps your weight stable. Here's what they are, how to calculate them, and why they matter most.
TDEE Calculator for Men: Find Your Maintenance Calories (Cut, Bulk, Maintain)
Your TDEE is the one number every man's diet should start from. Here's how to calculate it, why men's maintenance runs higher, and how to set cutting and bulking targets.
Which Calculator Should You Use? A Quick Guide by Goal
Fat loss, muscle gain, or maintenance, each goal needs a different calculator first. Use this simple decision guide to pick the right tool and skip the guesswork.
The Best Free Fitness Calculators for Weight Loss (and When to Use Each)
You don't need a paid app to lose weight, you need the right numbers. Here's a comparison of the best free calculators for weight loss and exactly which one to use first.
Body Recomposition: Can You Really Build Muscle and Lose Fat at the Same Time?
Building muscle while losing fat sounds too good to be true, but for the right person it's real. Here's who can recomp, how to set it up, and why the scale becomes useless when you do.
Intermittent Fasting and Meal Timing for Shift Workers and Long Hours
Night shifts, 12-hour days, and unpredictable hours make most diet advice useless. Here's how to make intermittent fasting and meal timing actually work around a demanding work schedule.
Free Macro Guide vs Paid Meal Plans: What's the Difference?
Should you start with the free macro guide or buy a paid meal plan? Here's exactly what you get at each tier, who each is for, and how to decide without wasting money.
Creatine Gummies vs Powder: Are the Trendy Gummies Worth It?
Creatine gummies are everywhere, but do they actually work as well as plain monohydrate powder? A look at dose, stability, cost, and whether the convenience is worth paying for.
Peptides for Muscle Growth: What They Are and What the Science Actually Says
An honest, no-hype explainer on peptides for muscle and recovery, what they are, how they're claimed to work, the real state of the evidence, and the serious risks. Educational only.
Proffee: Is the Protein Coffee Trend Actually Worth It?
Proffee, protein coffee, is all over social media. Here's whether mixing protein into your coffee is a genuinely smart habit or just a rebranded protein shake with caffeine.
1200 Calorie Meal Plan: Is It Right For You? (Full Day of Eating)
A complete 1200 calorie meal plan with breakfast, lunch, dinner, and snacks, plus an honest look at who it's actually appropriate for and how to make it work with high protein.
2000 Calorie Meal Plan: High-Protein Full Day of Eating
A complete 2000 calorie meal plan with breakfast, lunch, dinner, and snacks, optimised for high protein, balanced macros, and real foods that actually keep you full.
The Complete Meal Prep Guide: How to Prep a Week of Healthy Food in 2 Hours
A complete meal prep guide, what to prep, how to structure a prep session, storage times, macro-friendly recipes, and how to make meal prep sustainable long-term.
The Complete Muscle Building Guide: Training, Nutrition, and Recovery
Everything you need to build muscle, how muscle growth works, protein targets, calorie surplus, training principles, progressive overload, and recovery. Start here.
Macros for Men: How to Calculate Protein, Carbs, and Fat for Your Goal
A complete macro guide for men, covering protein, carbs, and fat targets for fat loss, muscle building, and maintenance, with example calculations and meal structure.
How Many Calories Should I Eat Per Day? (By Goal and Body Type)
Find out exactly how many calories you should eat to lose fat, build muscle, or maintain weight, with personalised calculations by bodyweight, activity level, and goal.
The Complete Women's Fitness Guide: Nutrition, Training, and Hormones
A comprehensive fitness and nutrition guide for women, covering macros, hormonal fat loss, PCOS, postpartum, strength training, and the differences that make women's nutrition unique.
The Complete Macros Guide: Everything You Need to Know
A comprehensive guide to macronutrients, what they are, how to calculate them, how to track them, and how to adjust them for fat loss, muscle building, and performance.
Strength Training for Weight Loss: Why Lifting Beats Cardio Long Term
Why strength training produces better long-term fat loss than cardio, covering muscle and resting metabolism, EPOC, body recomposition, and a practical starter programme.
BMI Chart: What Does Your Number Mean?
A complete guide to BMI, what the numbers mean, the BMI chart for men and women, the limitations of BMI, and better alternatives for measuring health.
Lean Bulking: How to Build Muscle Without Gaining Fat
The complete guide to lean bulking, the right calorie surplus, macro targets, training approach, and how to monitor progress so you gain muscle with minimal fat.
Running for Weight Loss: Pace, Distance, and Calories Explained
How to use running for fat loss, the right pace, how many calories you actually burn, how far to run, and how to combine running with diet for maximum results.
How to Calculate Macros for Women (Step-by-Step Guide)
A step-by-step guide to calculating macros for women, covering why women's macros differ, hormonal cycling, protein targets, fat minimums, with a worked example.
PCOS Diet and Macros: What to Eat to Manage Symptoms and Lose Weight
How to structure your diet and macros for PCOS, covering insulin resistance, low-GI carbs, protein targets, foods to avoid, and evidence-based supplement options.
50 High Protein Foods Ranked (From Highest to Lowest)
A complete ranked list of 50 high protein foods with serving size, protein content, calories, and protein per 100g. The ultimate reference guide for hitting your protein targets.
High Protein Low Calorie Meals: 25 Ideas Under 500 Calories
25 high protein low calorie meal ideas that keep you full, preserve muscle during weight loss, and actually taste good, with protein counts and rough calories.
How to Lose Belly Fat After 40 (What Actually Works for Women)
Why losing belly fat after 40 is different for women, and what actually works, covering hormones, cortisol, sleep, strength training, and protein targets.
Meal Prep for Beginners: The Ultimate Guide
Everything you need to start meal prepping, what to cook, how to store it, how long it lasts, and a simple system that saves time and keeps your macros on track.
High Protein Meal Prep for the Week (5 Meals, 35+ Grams Each)
5 high protein meal prep recipes you can cook on Sunday and eat all week. Each meal has 35g+ of protein, a full macro breakdown, prep time, and storage tips.
How Much Protein Do I Need to Build Muscle
Science-backed protein recommendations for muscle growth at every training level, plus the best sources, timing, and how to hit your target every day.
What to Eat on 1500 Calories a Day (Full Day of Eating)
A complete 1500 calorie meal plan with breakfast, lunch, dinner, and snacks. Includes a full calorie and macro breakdown so you stay full and on track.
What Are Macros and How Do I Track Them
The complete beginner's guide to macronutrients, what protein, carbs, and fat do, how to track them, and which apps make it easy.
How to Calculate Your Macros for Weight Loss
A beginner-friendly guide to understanding and calculating your daily macros for effective weight loss, including exact protein, carb, and fat targets.
The Best Supplements for Muscle Building (Evidence-Based)
The definitive evidence-based ranking of supplements for muscle building, what works, what the effect sizes are, and the optimal stack for maximising hypertrophy.
Creatine: The Complete Beginner's Guide
The definitive creatine guide, how it works, loading vs no loading, timing, safety, forms, and exactly who should take it based on the research.
High Protein Breakfasts: 20 Ideas with 30g+ Per Meal
Twenty high-protein breakfast ideas that each provide 30g or more of protein, from quick options to meal-prep friendly batches.
HIIT for Weight Loss: How to Structure It for Maximum Fat Burn
The evidence on HIIT for fat loss, how it compares to steady-state cardio, the best protocols, and how to programme it alongside resistance training.