Nutrition guide
Fuel the work.
Training builds the engine, food decides how it runs. Here is everything you need to know about calories, macros and tracking.
What are calories?
A calorie is a unit of energy. Your body burns energy all day — breathing, moving and training. Eat more than you burn and you gain weight; eat less and you lose it. Your "maintenance" is the amount that keeps your weight steady.
The three macros
Protein
4 kcal per gram
Builds and repairs muscle and keeps you full. Aim for roughly 1.6–2.2 g per kg of bodyweight when training.
Carbohydrates
4 kcal per gram
Your main training fuel. Time more of them around workouts for energy and recovery.
Fat
9 kcal per gram
Supports hormones and vitamin absorption. Keep it steady and favour whole-food sources.
Match food to your goal
Lose fat
Eat slightly below your maintenance calories (around 300–500 kcal) while keeping protein high.
Build muscle
Eat slightly above maintenance (around 200–300 kcal) and train with progressive overload.
Maintain & perform
Match calories to your output and adjust carbs to your training days.
How the food diary gets you there
- Scan a barcode or search a food — calories, macros, sugar and vitamins are filled in for you.
- Adjust the portion and every value rescales automatically.
- Approved AI meal weeks drop straight into your diary on the right days.
- Your dashboard totals today's calories and macros against your personal targets.
What gets measured gets managed. Seeing your numbers every day turns guesswork into steady progress.
General guidance only, not medical advice. See our health disclaimer.