STOP GUESSING. START UNDERSTANDING FAT LOSS & MUSCLE GAIN.
An Irish calorie tracker, plus free calculators and plain-English fat-loss and muscle-gain guides. The tracker uses an account so your logs can sync.
Not sure where to click first?
Pick the one that sounds like you. Start with its first link. The rest can wait.
"I want to lose fat."
Start with the full beginner route. Then work out a number and see how it fits a normal week.
"I want to build muscle."
Start with a routine you can repeat. Protein and calories support the training; they do not replace it.
"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 look leaner without losing strength."
That can mean losing fat, building muscle, or both over time. The right starting point depends on training history and current body fat. No special "tone-up" plan required.
Choose a Starting Point → Build Muscle Guide → Year Two Guide
Over time, intake has to sit below expenditure.
Different diets organise food in different ways. Fat loss still needs an energy deficit. The useful plan is the one that creates it without making the rest of the week miserable.
How to read a food label
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.
A quick protein-density check
I use 10g of protein per 100 calories as a quick comparison, not an official definition of "high protein". Here, 24g on 245 kcal is close enough to be useful.
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 with a barcode scanner.
Macro tracking and processed-food ratings, built around Irish supermarket foods.
View the app →Know your calorie target in under 30 seconds.
Calories, macros, body fat — your exact numbers, explained in plain English, not jargon.
Run your numbers →What changed for me.
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.
Start with one normal day.
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, calculators and education are explained in plain English and stay free. No ads. I'm not a doctor, dietitian or coach, and I don't sell coaching. Read the full story.