Your business cannot be healthy if you are not.
Work out your daily numbers in two minutes. Then, if you want it done for you, get a meal plan every day of the year with recipes, exact portions and a shopping list, for R15 a month.
The calculator
The same arithmetic a decent coach uses: your calories come off your body weight and your goal, protein and fat are set per kilogram, and carbs fill what is left. We show you the sum so you can see where every number came from.
If your weight is well above a healthy range for your height, the calculator plans off a sensible starting weight instead, so you are not handed a protein target no human would hit. There is a minimum calorie floor too. Nothing here is a crash diet.
General nutrition guidance for healthy adults, not medical advice. If you are pregnant, breastfeeding, on medication or managing a condition such as diabetes or kidney disease, speak to your doctor or a registered dietitian first.
Knowing your numbers is not the hard part. Hitting them every day is.
A plan for every day
Breakfast, lunch, dinner and snacks, each scaled to your calories and protein. Do not feel like a meal? Swap it, and the day still adds up.
A shopping list that matches
One day or a full week, grouped by aisle, with in-season produce marked. Send it to WhatsApp and hand it to whoever does the shopping.
A new menu every month
Twelve monthly menus built around South African seasons, so you cook with produce that is cheaper and actually in the shops. Pap, snoek, mielies, boerewors and chakalaka included.
Eats how you eat
Everything, vegetarian, vegan, pescatarian, halal or low-carb, and you can leave out dairy, gluten, eggs, nuts, fish, beef or pork. Name the foods you will not touch and they never appear.
Works on your phone
No app store. Open it in your browser and add it to your home screen. Your body details stay on your own phone.
Less than a cup of coffee a month
Seven days free, no card needed. After that, R15 a month or R150 a year. Cancel any time.
Fix the business. Then fix the fuel.
You watch your cash flow every day. Your own energy is the one budget nobody balances. Start with the free numbers and see what the week looks like when you actually eat like the work matters.