Nutrition
A food diary built on UK food data
Search the UK government's own food tables, scan barcodes, and build meals and recipes. 3Lite shows what you've eaten and what's left of today's targets, without guessing.
Replaces a calorie counter. Part of one app, for one subscription.
- 2,853 foods from the UK's CoFID tables
- Barcode scanning, with every scan saved
- Plan ahead and copy any day
Your food diary. Screens show sample data.
How it works
Nutrition, step by step
- 01
Search or scan
Type "200g cooked rice" or a food's name (typos, other spellings and everyday names are fine), or scan a barcode. Your favourites and recent foods appear before you type.
- 02
Add to a meal
Choose the amount and see the nutrients update live. Edit amounts later and the numbers recalculate from the food.
- 03
See what's left
Calories, protein, carbs and fat for the day against your targets, meal by meal.
- 04
Plan ahead, copy any day
Log meals ahead as far as your weekly check-in, and copy a whole day, or just the meals and foods you pick, from any date in the calendar.
Key features
What you get, and why it helps
- UK food data (CoFID)
- Values from the government's McCance and Widdowson tables, raw and cooked, with everyday versions ranked first.
- Barcode scanning
- On iPhone, Android and computers. Every product you scan is saved to a Recently scanned list for next time. Incomplete or implausible labels are refused rather than guessed.
- Copy food from any day
- Pick a day from the calendar, preview it, choose the meals or foods you want, then add them or replace what's there. Undo if you change your mind.
- Meal planner and meal ideas
- Build meals sized to your targets, or see what you can make from what's in the fridge.
- Recipes
- Build a dish from ingredients, add the cooked weight and servings, and log a portion accurately.
- Your own foods
- Add a food from its label, per 100 g or per serving, with impossible values caught.
- Undo
- Removed something by mistake? Undo puts it back exactly.
- Water
- A daily water target from your weight and training, with quick 250, 500 and 750 ml buttons.
1,011 kcal left today. Targets are estimates, and adjust as your weigh-ins come in.
The numbers
Why it matters
Research and official figures behind this part of 3Lite. See all the numbers.
74%
A review of 39 studies found more digital self-monitoring of diet, weight or activity was linked to weight loss in 74% of cases where it was measured.
Source: Obesity (Patel, Wakayama & Bennett), 2021
22 studies
A systematic review of 22 studies consistently found a link between self-monitoring (food diaries, exercise logs, weighing) and weight loss, though the evidence was weak.
Source: Journal of the American Dietetic Association (Burke, Wang & Sevick), 2011
76 g
is the average daily protein intake of UK adults aged 19 to 64.
Source: British Nutrition Foundation, 2023
6–8
cups or glasses of fluid a day is the UK guidance, and more if you're active for long periods.
Source: NHS, 2023
Where do 3Lite's food values come from?
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.
Can I scan barcodes on iPhone?
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.
Also in the same app
Your planTell 3Lite about your body, schedule, experience and goal in a five-step setup. It works out your targets, checks your timeframe is realistic and shows how it got there.
SupplementsAdd what you already take from a researched library, set when you take it, and log it in one tap. 3Lite keeps count of your stock and warns you before you run out.
ProgressDaily weight jumps around. 3Lite shows the trend, your measurements, private photos side by side, strength records and a muscle map of this week's training.
Start with 14 days free.
Training, food, sleep, supplements and progress in one app, for one subscription. No card to start.