Questions, answered

3Lite is an all-in-one health and fitness app made in the UK. It brings the three pillars of fitness, nutrition, training and recovery, into one app for one subscription: food and meal planning, supplements, training, running, steps and cardio, sleep, injuries and progress. It builds a training programme and calorie targets from your details, and adjusts when life gets in the way: a bad night's sleep, an injury, a holiday or a missed day.

Because nutrition, training and recovery, the three pillars of fitness, affect each other. In separate apps they never connect, and you pay for each one. In 3Lite one subscription covers all of it, and a short night or a missed session changes what the app suggests next.

Adults who train, from beginners to experienced lifters, who'd rather have one app for their programme, food diary, sleep, supplements and progress than pay for several.

14 days free with no card, then £15 a month or £119.99 a year. Every plan includes every feature.

3Lite is designed and built in the UK by Shane Gilmartin, trading as Refign. You can reach the team at info@3lite.app.

No. 3Lite gives estimates and general guidance on training, food, sleep and recovery. It doesn't diagnose or treat anything. Check with your GP before starting a new training or eating plan, especially if you have a medical condition.

Yes. 3Lite is an all-in-one health and fitness app made in the UK. One subscription covers a food diary on UK government food data, a meal planner, training programmes and workout logging, running plans, steps and cardio, sleep and recovery, supplements and progress tracking.

Yes. Log bedtime, wake time, sleep quality and energy in a few taps. After a short or poor night 3Lite holds your training targets for the day instead of pushing for more. Sleep is added by hand for now.

Yes, in Enhancements: an optional, private log that's off until you switch it on. It's record-keeping only. 3Lite never gives doses, cycles or sourcing advice. You can also keep your blood test results there.

The yearly plan is £119.99, which works out at under £10 a month, about a third less than paying £15 a month for a year. Every feature is included in both.

A branded version for personal trainers, with their own logo, colours and photos and one place to manage clients, is in development. Trainers can enquire at info@3lite.app.

Yes. Creators, coaches and clubs can give their audience 15% off with their own code and earn 15% of what those members pay in their first 12 months. Apply on the Affiliates page.

No app store needed. 3Lite runs in your browser on iPhone, Android, tablet or computer. Add it to your home screen and it opens full screen like any other app, with notifications.

No. You get 14 days of everything with no card, so nothing can be charged when it ends.

Your account and records stay. To keep logging, choose monthly or yearly. If you don't, nothing is charged.

Yes, from My Profile → Subscription. You keep full access until the end of the period you've paid for.

Not yet. For now you add steps yourself; syncing is on the list for after launch.

Searched foods come from the UK government's Composition of Foods Integrated Dataset (CoFID). Scanned products come from Open Food Facts. You can add your own foods and recipes too.

Yes. Camera scanning works in Safari on iPhone and iPad (iOS 16 or later), as well as on Android and computers. You can also type the barcode number.

No. Every suggestion is one of 87 real dishes, and portions are worked out from UK food data.

Yes. The planner only builds meals from the foods you've said you like.

No. It records what you've chosen to take, when, and how much you have left. It never recommends products or amounts.

Yes, along with vitamins, minerals, protein and many other everyday supplements. If something's missing, add your own private entry.

Go to My Profile → Advanced tracking → Enhancements, read the warning and switch it on. Switch it off any time to hide it; your records stay.

No. Enhancements is record-keeping only. 3Lite never gives doses, cycles, protocols, mixing instructions or sourcing information.

Only you. They're never shown in the community, and notifications never name them.

Inside Enhancements, which you switch on in My Profile. Blood work then asks for your agreement before your first report.

No. It shows whether a result is inside your lab's own range and how it has changed, and explains what each marker measures. Your GP or prescriber can tell you what it means for you.

Any lab report: upload a PDF or photo, paste the text, or type the results. You check everything 3Lite reads before it's saved.

Yes. Choose your level and days, and "choose for me" picks a sensible split. Every exercise has written instructions, cues and an illustration.

Yes. Choose "Create my own" and add your exercises, or "Paste a workout" to bring one in from your notes or a spreadsheet. You can rename, add or remove sessions later.

Move it, skip it or shift the whole programme. 3Lite offers supportive options rather than marking you down.

Yes. Running has its own section with plans and personal bests, and the rest of 3Lite is there when you want it.

Not yet. You add each run's distance and time yourself. Syncing from phones and watches is planned for after launch.

Not yet. You add your daily total from your phone or watch in a couple of taps. Syncing is on the list for after launch.

Not yet. 3Lite uses original illustrations of each movement instead, because it only adds videos it can verify.

Not yet. For now you add sleep yourself in a few taps. Syncing is on the list for after launch.

3Lite flags a low-recovery day. Progression holds for the day and You vs You sits it out, so you're never pushed to beat your best on four hours' sleep.

No. It helps you rest and rebuild sensibly and shows the NHS warning signs first. See a GP or physiotherapist for diagnosis and treatment.

Yes. It's offered to women, based on the sex in your profile, and you switch it on in My Profile → Training.

No. It goes by the symptoms you log and the choice you make, never by the date alone.

A score out of 100 for the 14 full days before today, made from training against plan, food logged, steps, 7+ hours of sleep and habits. Anything with nothing to measure is left out rather than counted as zero.

3Lite treats an unlogged day as just that: not logged. The evening review never calls it missed, and there's always time to add things later.

It estimates your maintenance from your age, height, weight and sex using the Mifflin-St Jeor equation, adds your lifestyle and training, then applies your goal. Every figure is labelled as an estimate.

Yes. Switch to manual targets on the Plan page. 3Lite still checks them against safe minimums for calories and fat.

Yes. They're stored privately, shown only to you through short-lived links, and photo location data is removed on your device before upload.

3Lite shows a 7-day average and a trend, because day-to-day weight changes with water, salt and food in your system. The trend is the better guide.

No. Diary entries are private to your account and never appear in the community.

No. It's opt-in. Leave any time and your card is removed and your posts hidden.

Yes, once you add 3Lite to your home screen from Safari and allow notifications (iOS 16.4 or later).

No. Open 3lite.app and add it to your home screen. It works like an app, with notifications, and always runs the latest version.

No. 3Lite doesn't sell your data or use it for advertising. Read the privacy notice for the full detail.

Yes, from My Profile → Privacy and your data. It removes everything permanently and cancels any subscription.