Why Good Friday Fasting Matters More Than Hitting Your Macros

For Catholics around the world, Good Friday stands apart from every other day of the year. It's the solemn commemoration of the crucifixion and death of Jesus Christ—a day marked by silence, reflection, sorrow, and hope. It’s also a day of mandatory fasting and abstinence from meat for all Catholics aged 18 to 59 (with some exceptions for health or special circumstances).

But what’s the deeper meaning behind this? Why is the Church so insistent on fasting on Good Friday, and how can we approach it in a world obsessed with physical performance, macros, and hitting our nutritional goals?

Let’s talk about that.

Fasting Isn’t About Nutritional Optimization

If you’re someone who takes your health and nutrition seriously—maybe you’re training, cutting, bulking, or just aiming for overall well-being—it can feel a little uncomfortable to intentionally skip meals or eat less protein than usual. You might look at your food log and think, “I’m nowhere near my fiber goal,” or “My protein’s embarrassingly low today.”

But here’s the truth: that’s okay.

Good Friday is not about nutritional optimization. It’s about union with Christ.

The Catechism of the Catholic Church teaches that:

“The seasons and days of penance in the course of the liturgical year (Lent, and each Friday in memory of the death of the Lord) are intense moments of the Church's penitential practice. These times are particularly appropriate for spiritual exercises, penitential liturgies, voluntary self-denial...and sharing with the poor.”— CCC 1438

Fasting is a spiritual discipline. It’s an opportunity to make space—not just in our stomachs, but in our hearts—for God. We deny ourselves good and lawful things, like food, not because they’re bad, but because we want to say with our bodies: “Lord, You are worth more.”

Fasting Unites Us to the Cross

On Good Friday, the Church invites us to walk with Christ to Calvary. Fasting, in a real and bodily way, allows us to enter into His suffering, even just a little.

St. Augustine once said:

“Fasting cleanses the soul, raises the mind, subjects one's flesh to the spirit, renders the heart contrite and humble...”

Jesus, the Son of God, went to the Cross for us. He suffered in His body—torn, bruised, bloodied—for our sins. He took upon Himself the weight of all our rebellion and darkness, and He offered His life so that we might live.

Can we not, for one day, offer a little hunger in return?

But What If I Don’t Hit My Protein Goal?

Here’s the gentle reassurance: it’s okay.

One day of low protein or fiber or calories will not undo your fitness journey, nor will it derail your gains or destroy your progress. Your body is resilient. One day of intentional sacrifice won’t break it—but it might actually strengthen your soul.

So if you're looking at your macros on Good Friday and they’re way off—don’t panic. In fact, that discomfort can be offered as a prayer. Let the little hunger pangs remind you of the suffering of Christ. Let the empty feeling point you toward the God who emptied Himself for love of you.

Remember what Jesus said:

“If any man would come after me, let him deny himself and take up his cross daily and follow me.”— Luke 9:23

Saints Who Fasted With Joy

The saints understood that fasting wasn’t about self-punishment—it was about love. It was about growing in freedom and detachment from the things of this world, and becoming more like Christ.

St. Francis of Assisi would often go into the wilderness to pray and fast—not to torment himself, but to become more united with Jesus. St. Catherine of Siena would say:

“Build an inner cell in your soul as I have taught you. That is where you must go to find delight… There, make a little room for yourself where you can rest and be silent and enter into yourself and your God.”

Fasting helps us do just that. It carves out silence in the noise. It creates a sacred hunger that only God can fill.

The Church’s Wisdom in Balance

It’s important to note: the Church doesn’t call us to extreme fasting or harmful restriction. The rules are simple and gentle: one full meal and two smaller meals that together don’t equal a full one, with no meat. If your health requires more, you’re not sinning by adjusting accordingly. Mercy is always part of the Church’s wisdom.

The Catechism also reminds us:

“The interior penance of the Christian can be expressed in many and various ways. Scripture and the Fathers insist above all on...fasting, prayer, and almsgiving.”— CCC 1434

So even if you need to modify your fast, consider other ways to enter into the spirit of Good Friday—more time in prayer, silence, or acts of charity.

Closing Thoughts: One Day, Eternal Impact

Good Friday is not about checking a box or following a rule to avoid sin. It’s an invitation—a sacred doorway into the mystery of divine love poured out on the Cross. And yes, it’s okay if you don’t hit your macros today. You’re not just a body—you’re a soul. And this is one of those days when the soul takes the lead.

Let the fast form you. Let the hunger draw your heart to Christ. Let the quiet of the day deepen your love for the One who gave everything for you.

And come Easter morning, when the fast is broken and the tomb is empty, you’ll rejoice all the more—body and soul—as you celebrate the victory of Jesus Christ, risen from the dead.

“We adore You, O Christ, and we bless You, because by Your Holy Cross, You have redeemed the world.”