Welcome
Love. Eat. KeepFit. is not a diet. It is a food and cooking business built on one idea: healthy eating only lasts if the food is genuinely good and the whole thing takes less effort, not more.
Counting every calorie by hand is tiring, and most people give up on it within weeks. That is the problem this app is built to solve. We plan the week for you, so there is nothing to track meal by meal. Planning ahead also means less food waste and less money spent on ingredients that never get used, and it saves the time that would otherwise go into deciding what to cook every day. All of it is in service of one thing: helping you reach your fitness goals without the tracking fatigue that usually gets in the way.
This Learn section is where we explain how food affects your body, and why weight loss sometimes stalls even when it feels like you are doing everything right. Come back to it whenever suits you. A small bit of reading every day is enough to keep you informed and motivated, and every lesson is short by design: reading it and trying the quiz at the end should take no more than 15 minutes.
One piece of advice before you start: do not rush into restricting yourself from day one. Introduce new habits gradually, day by day or even week by week. The goal is not another diet — it is making healthy nutrition a normal, lasting part of your lifestyle.
And do not forget: if the food is not good, you will not keep eating it. That is why every recipe in this plan is built to be tasty first, with high protein and macros balanced for weight loss or fitness, not just numbers on a plate. Food should be good and beautiful. Enjoy every minute of it — that is why we say: Love. Eat. Keep Fit.
Small habits, lasting change
This programme is built on a simple but powerful idea: lasting change does not come from dramatic overhauls. It comes from small improvements, repeated consistently over time. This concept is often called atomic habits and it is the foundation of everything we do here.
An atomic habit is a tiny behaviour that seems almost too small to matter. On its own, eating one more vegetable, drinking one extra glass of water, or understanding how a single nutrient works in your body feels insignificant. But these small actions compound.
How atomic habits work
- Make it tiny. A new behaviour should require almost no willpower to start. If it feels hard, it is still too big.
- Build on knowledge. Every small habit here is grounded in how food actually works in your body, not in rules someone invented.
- Let them stack. Each lesson introduces one idea. That idea becomes a habit. The next lesson adds another layer on top.
- Consistency beats intensity. Showing up for 15 minutes every day will always produce better results than an intense week followed by burnout.
What are calories?
A calorie is simply a unit of energy: the fuel your body uses to do everything from breathing to thinking to taking a walk. Every food and drink (except plain water) contains calories.
Calories are not the enemy. They are information. When we understand how much energy we are taking in versus how much our body needs, we gain the clarity to make choices that feel good.
Too few calories
Tiredness, hunger, muscle loss, a metabolism that adapts downward
Too many calories
Energy stored as body fat over time, even from “healthy” foods
Want to know your exact daily calorie target?
Complete a short form and get your personal number calculated for you.
Your base metabolism (BMR)
Basal Metabolic Rate
Your BMR is the number of calories your body burns just to stay alive: keeping your heart beating, your lungs breathing, your organs functioning, without any movement at all.
This number is personal to you. It depends on your age, height, weight, and sex. A rough guide: BMR for women is typically 1,300–1,600 kcal/day; for men 1,600–2,000 kcal/day.
Never eat below your BMR. Consistently eating under it sends your body into a conservation mode where it slows metabolism and breaks down muscle for fuel — the opposite of what we want.
Your total energy needs (TDEE)
Total Daily Energy Expenditure (TDEE) is your BMR plus all the energy you burn through movement: walking, working, exercising, even fidgeting.
TDEE = BMR x Activity Multiplier
- Mostly desk-based, little movementx 1.2
- Light activity 1-3 days/weekx 1.375
- Moderate activity 3-5 days/weekx 1.55
- Active or physical job + trainingx 1.725
- Twice-daily training or physical labour jobx 1.9
Haven’t calculated your recommended calorie intake yet?
Use our free TDEE calculator — it takes 2 minutes and gives you a personalised calorie and macro target based on your exact measurements and activity level.
Calculate my TDEEThe calorie deficit: slow and steady
To lose fat, you need to eat slightly less than your TDEE, creating a calorie deficit. The key word is slightly. Research shows a deficit of 15–20% below TDEE is the sweet spot for sustainable fat loss of roughly 0.25–0.5 kg per week.
−50%
Crash diet
Muscle loss, fatigue, rebound weight gain
−15–20%
Recommended
Steady fat loss, good energy, no hunger spiral
0%
Maintenance
Eating at TDEE, weight stays stable
Not yet. There is no need to calculate or apply a deficit straight away. Get comfortable with your calorie target and your new habits first — the deficit can come once eating this way feels normal, not forced.