Energy balance
Eat less than you burn
About 7,700 calories of deficit equals roughly 1kg of fat. A 15–25% deficit is the sweet spot.
HITTING YOUR GOALS DOESN'T HAVE TO BE EXPENSIVE
Spend. Eat. Train. Smarter.
Tell us what you can afford each week and what you want your body to do. We will get you as close as possible to your goal on that money — seven days of balanced meals, real supermarket prices, nothing you cannot pay for.
Free to work out your numbers, your meals and your training week. No card needed.
Try it right here
What does your week actually buy?
Working out what £25 buys at Aldi and Lidl…
How it works
Step 1
Your money
£20, £25, £38.50 — whatever it really is. Every shopping list and meal is built to that figure, and if a balanced week comes in under it we tell you honestly.
Step 2
Your body, your goal
Height, weight, age and how active you are. We work out a safe deficit to lose fat or a small surplus to build muscle — plus the protein you need to keep the muscle you have.
Step 3
Your seven days
Pick from a few proper meals — protein, a carb base and vegetables — and they drop onto your week next to your training days.
The short version of the science
Protein
Keep protein high
1.8–2.2g per kg of bodyweight protects muscle while you lose fat, and keeps you full.
Training
Train hard, close to failure
Leave 1–3 reps in the tank, control the lowering phase, and add a little each week.