Fat loss is a maths problem your body fights back against. Win it anyway.

Here's the truth the industry is built on hiding: no food burns fat, no workout melts it from one spot, and no supplement moves the number that matters. Fat loss happens when you eat less energy than you use, held long enough for it to show. That's the whole game. Everything else is either a tool for making the deficit *holdable* — or a distraction sold to you at £39.99 a tub.

So the real question isn't "what burns fat?" It's "what lets a human being stay in a moderate deficit for twelve weeks without falling apart?" That has honest answers:

Keep the muscle. In a deficit, your body will happily burn muscle unless you give it two reasons not to: lift, and eat protein. Training hard tells your body the muscle is needed; protein (around 2g per kilo of bodyweight) gives it no excuse. People who skip this lose weight and look... deflated. People who do it lose fat and look like they train.

Make the deficit moderate and the timeline honest. Aggressive deficits feel productive for a fortnight, then appetite, energy and training quality collapse and the whole attempt unwinds. A moderate deficit — around 0.5 to 0.75kg a week — is slower on paper and faster in reality, because you actually finish.

Let the plan flex with your life. A flat calorie target ignores that Tuesday's intervals and Sunday's rest day are different metabolic days. Rigid plans break on the first hard week; plans that flex, hold.

How the app runs those levers for you: set a fat-loss goal and it computes your targets from your body and your training — calories that flex with your actual week (more on big training days, dialled back on rest days, same weekly total), protein pinned high, and a real training programme underneath — any of them: lifting, running, HYROX, whatever you'll actually show up for, because the best training for fat loss is the training you'll still be doing in week ten. Log your weight and the trend does the judging, not the daily noise. Nothing to calculate, nothing to argue with your own willpower about at 9pm.

A real week, generated

Intermediate lifter, 3-day full-body split — the lifting that keeps muscle while the fat comes off.

Calories that flex with your week Same weekly total, redistributed: the deficit lands on rest days, the fuel lands on the days you earn it. Protein stays pinned.

Illustrative — an 80kg person, moderate deficit, ~2,000 kcal weekly average. These figures illustrate the shape, they are not a computed prescription.

Hard training day (intervals / long run)

2,250 kcal

160g protein · protein held constant

Easy training day

2,000 kcal

160g protein · protein held constant

Rest day

1,750 kcal

160g protein · protein held constant

A full-body weekThree hard sessions a week is plenty: enough stimulus to hold your muscle in a deficit, few enough to recover on lower fuel.

Mon

Workout A

Barbell Romanian Deadlift — 3 × 8-12

Leg Press Machine — 3 × 8-12

Barbell Bench Press — 3 × 8-10

Bodyweight Pull-ups — 3 × 8-10

Dumbbell Shoulder Press — 3 × 8-12

Banded Tibialis Raise — 3 × 12-15

Tue

Rest

Wed

Workout B

Dumbbell Incline Bench Press — 3 × 8-12

Hack Squat Machine — 3 × 8-12

Barbell Bent Over Row — 3 × 8-10

Barbell Good Morning — 3 × 8-12

Single Leg RDL — 2 × 15-20

Barbell Overhead Press — 3 × 8-10

Thu

Rest

Fri

Workout C

Barbell Back Squat — 3 × 8-10

Smith Machine Romanian Deadlift — 3 × 8-12

Dumbbell Bench Press — 3 × 8-12

Machine Leg Extension — 2 × 15-20

Barbell Hip Thrust — 3 × 8-12

Dumbbell Arnold Press — 3 × 8-12

Sat

Rest

Sun

Rest

Real output from the generator for this athlete, frozen on the page. Yours is built from your numbers and moves as you train.