Whatever weight you are aiming at, your plan starts from the one you are today.
Every week between the weight you are today and the one you are aiming at, on a date the arithmetic produces rather than one picked for you. Calories are computed from your own training week, so the days you train are fed more.
- Calories flex with your actual week more on the big training days, dialled back on rest days, same weekly total.
- Your protein target does not move when your calories do it is set from your bodyweight at about 2g per kilo and stays there while the daily number flexes around it.
- The trend does the judging, not the daily number one heavy morning is noise and the plan treats it as noise.
A real week, generated
80kg, moderate deficit, lifting three days a week. Calories below are computed from these exact sessions.
A full-body lifting weekThree hard sessions is plenty: enough stimulus to hold your muscle in a deficit, few enough to recover on lower fuel.
80kg, moderate deficit, running four days a week. Calories below are computed from these exact sessions.
A four-day running weekThe same deficit under running instead. The hard days get fed more, the rest days less, and the week totals the same.
80kg, moderate deficit, two lifts and two runs a week. Calories below are computed from these exact sessions.
A lifting and running weekTwo lifts and two runs. Fuel follows the load wherever it lands, without you doing any of the arithmetic.
Every one of these is real output from the generator, frozen on the page. Yours is built from your numbers, and unlike a page it moves every week.
How fat loss actually works
A deficit is the whole mechanism. Everything else is how you survive it.
No food, training style or timing changes that. What they change is whether the deficit is one you can hold for long enough to matter.
Protein and lifting are what decide whether you lose fat or lose weight.
In a deficit the body will take tissue from wherever it can. High protein and a continued strength stimulus are the two things that make it take fat.
Around 0.5 to 0.75kg a week is the rate that holds.
Faster is possible and mostly costs you muscle, adherence, and the training quality that was going to keep the weight off afterwards.
Your maintenance moves as you do.
A smaller body burns less, so a number set at the start quietly becomes maintenance by the end. It has to follow your weight rather than sit still.
In the app
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. Everything else is a tool for making that deficit easier to hold.
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. Do both and you lose fat and look like you 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.
Before you decide
Will I lose muscle?
That is what the protein target and the continued lifting are for. In a deficit the body takes tissue from wherever it can, and those two are what make it take fat.
What happens when life gets in the way for a week?
The following weeks adjust rather than carrying on as though nothing happened. A missed week is worked around, not punished.
I am starting from a low base.
The plan starts from your current numbers, not from a level you are supposed to have reached. Week one is anchored to what you can actually do now.
Can I see what I would actually be doing before I pay?
You already can. Everything above this is real output from the same engine you would be using, and the picker on the home page will build any goal you like, week by week, without an account.
I do not have five or six days a week.
Pick the number you have. The plan is designed for that commitment from the start, and two days is a complete programme.
What do I need in the gym?
You tell it what you have and it selects from that. A full gym, a home rack, or dumbbells and a bench all produce a real programme rather than a reduced one.
Is there a real person, or just the app?
Rob Hartley built Talos and trains with it every day: he races HYROX and marathons on the same plans you would be given. You can message him any time from the coaching screen and he replies within 24 hours. That is included, not an upgrade.
How does the money-back guarantee work?
Finish the block, log your sessions, and test or race at the end. If you have not set a PB, email us within two weeks of the block ending and we refund your membership for it. No forms, no argument.
How do I cancel?
In the app, under Settings. If you subscribed through the App Store, cancel in your App Store subscription settings instead, the same as any other subscription. The first seven days are free and nothing is taken until they are up.
7-day free trial, then £19.99/month. Cancel anytime.
Founding-member price. It will be £29.99 for new members later; join now and yours stays where it is.