STOP GUESSING. START UNDERSTANDING FAT LOSS & MUSCLE GAIN.
Free calorie tracking, calculators and plain-English fat-loss and muscle-gain guides for Ireland — no signup or paid tier.
Not sure where to click first?
Pick the one that sounds like you. Three clicks and you're moving.
"I want to lose fat."
Start with the guide, work out your number, then track it every day.
"I want to build muscle."
Get your protein number right, know your calories, then train with a plan.
"I have absolutely no idea where to start."
That's what Day One is for. Follow it in order, everything else can wait.
Day One Guide → Tracker → Calories → Protein
"I want to lose fat and build muscle at the same time."
Whether you call it toning up, getting lean, getting shredded or body recomposition — it's the same goal. Cut and bulk in one go instead of picking a lane: protein stays high, calories sit close to maintenance, training does the rest.
Most calorie trackers just count food. This one's built to teach you enough that you'll need it less over time.
Barcode scanner, no subscription. The big apps lock this behind €20 a month. Scan any packet — calories, protein, carbs, fat in two seconds.
Ever wondered what's actually in the food you're buying? Scan it, you'll know straight away — Nutri-Score grade and NOVA ultra-processed rating, the truth the front of the pack hides.
Snap your plate, get the macros. Meal photo scanner estimates calories and protein when there's no barcode to scan.
No account. No ads. No catch. Your diary, weight and progress photos stay on your phone — we don't even have servers to send them to. Meal photos are sent off for AI analysis and never stored.
Eat less than you burn. That's it.
Every diet that ever worked — keto, fasting, slimming clubs — worked because of this one line. Everything else is packaging.
The one skill that changes everything
Tap each line. Thirty seconds now, every shop for the rest of your life.
NUTRITION · PER 100g
Start here. Always.
This is your total energy. Everything else follows from it. Know roughly what you burn a day, and this number finally means something.
The 10-per-100 benchmark
High protein = 10g of protein per 100 calories. That's the benchmark — per calorie, not per gram. 24g on 245 kcal? That's a keeper.
Total carbs includes sugar
Don't judge the carb line alone — check the sugar line under it separately. Carbs are fuel, not a threat.
The 5 / 15 rule
Under 5g sugar per 100g is low. Over 15g per 100g is high. Three grams? Green light.
Don't fear fat
Fat doesn't make you fat — excess calories do. Glance at saturated fat and keep that one reasonable. Done.
If someone asked me where to start, this is it.
Understand why you're not losing fat.
Your calorie target, your protein number, your first two weeks — planned out so you're not guessing anymore.
Get the free guide →Track food without paying €20 a month.
Barcode scanner, macro tracking, processed-food ratings — the stuff the paid apps charge for.
Install free →Know your calorie target in under 30 seconds.
Calories, macros, body fat — your exact numbers, explained in plain English, not jargon.
Run your numbers →The front of the pack is marketing.
The back is the truth. Flip it over — our scanner does this for every product in the shop.
GRANOLA"
Same job. Same two kids. Same busy life. Just better information — a calorie target, protein, walking, patience. The exact plan is in the Day One pack.
One day… or day one?
Start with Day OneAbout the author
I'm Keith O’Beirne. Three years ago I was over 90kg with no idea what I was doing, paying a personal trainer thousands of euro to explain the basics: calories, protein, consistency. That's genuinely all it turned out to be. No secret plan, no supplement stack, no macro cycling. Just those three things, done properly, for long enough. I'm 72kg now. Everything I paid to learn is on this site, in full, for nothing. Not a taster, not a funnel: the guides, the calculators, the tracker, all of it, explained in plain English. No ads. No subscriptions. No paid tier hiding the useful bits. No commission on anything I link to. I'm not a doctor, dietitian or coach, and I don't sell coaching. Read the full story or see how every number on this site is calculated.