Your plan

Targets built from you, not a template

Tell 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.

Replaces a macro calculator. Part of one app, for one subscription.

Five-step setup, saved as you go
A realism check on every goal
Every number labelled as an estimate

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The 3Lite setup step asking about training experience and goals

The 3Lite setup step asking about training experience and goals, on a phone

Setup, step 2 of 5. Screens show sample data.

How it works

Your plan, step by step

01
Set up in about five minutes
Your details, training, lifestyle, goal and targets. Use kg, stone and pounds, or pounds; cm or feet and inches.
02
Get a realistic goal
3Lite checks how fast you're aiming to change against your body weight and suggests a timeframe if it's too aggressive.
03
See your targets and why
Calories, protein, carbs and fat, with "how this was calculated". Prefer your own? Set manual targets, with safety checks.
04
Let the data refine it
Once you have three weeks of logs and regular weigh-ins, 3Lite can offer a maintenance estimate from your own data. It's never applied without your OK.

Your welcome, once you're set up

Key features

What you get, and why it helps

Maintenance from a recognised formula: A starting estimate from the Mifflin-St Jeor equation, your lifestyle and your training, labelled as an estimate.
Five goal presets plus your own: Cut, build or maintain at a pace that suits you, with calorie floors and deficit caps built in.
Projection against real weigh-ins: A shaded graph shows the planned path beside your real weigh-ins. Touch any point to read it, so adjustments are based on trends, not one bad morning.
Phases in sequence: Plan a cut followed by maintenance, or a build after that, and switch when you're ready.
Holiday mode: Away for a week? Sessions are set aside, you get a step target for the trip, and normal targets return the day after.
A welcome that's yours: Once you're set up, 3Lite greets you by name with your goal, training days and where you train, then takes you straight to your programme.
Start again any time: Changed your mind about everything? Clear your records and redo set-up from scratch, keeping your account.

Today's foodExample

1,240of 2,251 kcal

Protein96 / 187 g

Carbs131 / 234 g

Fat38 / 63 g

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.

64%
of adults in England were overweight or living with obesity in 2022.
Source: NHS England, 2024
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
1.2–2.0 g/kg
of protein a day is recommended for people who train, according to the American College of Sports Medicine guidance cited by the British Nutrition Foundation.
Source: British Nutrition Foundation, 2023

Good to know

Targets are estimates for healthy adults. If you have a medical condition, are pregnant or have a history of eating disorders, check with your GP before changing how you eat.

FAQ

Your plan questions

How does 3Lite work out my calories?

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.