Our customised meal plans are designed to help you sustainably reach your goals.

Through our in-app questionnaire, we strategise your calorie (and macro) intake to ensure you're on track to reach your goal. Remember, you can't rush the weight loss process without risking your health or relapsing into unhealthy eating behaviours. The most successful way of eating is one you adopt long-term.

A calorie is a term to describe the energy stored in food. Fat, protein, and carbohydrates all have a caloric value per gram.

Fibre has no caloric value (we can't extract energy from fibre, but our gut flora can!).

Sometimes it's hard to see the big picture - that a body transformation is a longer-term lifestyle change, not a quick fix. You may have tried fad diets before, where you lost a lot of weight in a short amount of time. However, when you've 'completed' the diet, you find that your body and habits begin to revert back to before you started. Then it becomes a vicious cycle, better known as yo-yo dieting.

Sometimes clients ask us to drop their calories to see results faster. Generally speaking, we're highly confident in our calculations to ensure maintainable results. There are certain conditions under which we may recommend a modest decrease in calories (or even an increase), but this is based on the science of nutrition rather than any crash-diet goals.

Aggressively low calories can be extremely detrimental to your metabolism and overall health. Eating this way is just not sustainable. Whatever comes off, will go back on in a few months.

Adhering to calorie goals that are too low can eventually lead to your metabolism slowing down as your body adjusts to things. Your weight loss will slow down and stall before you arrive at your goal. When you inevitably go back to your old ways of eating and how you view certain food groups, your weight will likely return back where you started, or possibly be worse off than before (less muscle, more fat).

We ask that you continue to trust us, trust the process, and do your best to follow the targets we advise. The strength of the equ program is the guided development of skills to manage a realistic way of eating long-term. You can achieve your health and weight loss goals and eat the food you love!

Your daily targets are assessed in accordance with your weekly check-in. A number of factors are taken into account to determine any changes.

It is important to note for all goals, other factors such as your menstrual cycle, mood, water intake and activity level can play a role, so they will also be accounted for. So, you can rest assured that if you are checking in, and you need a change in calories, the app will do this for you.

No, there is no one-size-fits-all approach to dropping calories. They aren't dropped based on a pattern e.g. every 2 weeks. We use your weekly progress within our internal algorithm to tweak your daily targets as necessary. Some weeks you’ll see changes, others you may not, depending on where you’re at in your journey.

Your calories and macros are strategised based on your stats when joining up e.g. weight, age, activity level and exercise days. If they are correct, we can assure you that we are extremely confident in our calculations. Your caloric and macronutrient needs are individually strategised for your own body and goals. Many clients have this same question, so you're not alone, but we advise you to trust us and the process, with full adherence, you WILL see results.

We have our own tried and tested strategy, where we're confident that you will see OPTIMAL fat loss results, which prevents unwanted fat gain, prevents water and muscle loss on the scales and also ensures you're keeping your metabolism in tip-top shape to prevent post dieting rebounds of weight. So, given this, we're unable to amend your calories and macros based on recommendations provided elsewhere. With full adherence to the strategy provided, you WILL see results.

How great that you’re not hungry on your diet. We aim to disguise the calorie deficit by constructing your plan so you get the most bang for your buck when it comes to your calorie allowance. We do encourage consuming all the food a red hot go, given that each food item contributes to an overall intake for the day. You will quickly adjust to this and be glad for the satiety in the food. If needed, you can always change the volume of food in your food diary but remember to always meet your calories and macros.

Your nutrition plan has been constructed in light of your body's requirements, each food is on your plan to help meet these requirements. Taking food out or adding foods on when following the meal plan will hinder optimal results. When following the plan it is advised to do so to the tee and if you do wish to make any changes, then we would like to self-track and meet the calorie and macro goals we have strategised.

Intermittent fasting does not augment fat loss. The number 1 rule when aiming for fat loss is to be in a calorie deficit. Therefore, it does not matter what time period you consume your foods as long as you're sticking to the deficit. The reason people lose weight with intermittent fasting is that they are consuming less food overall, not due to the fasting itself. In saying that, it's completely up to you if you decide to do this. If you find it works better with your lifestyle, then, by all means, go for it!

Your calories will be dropped based on our strategy - it isn't dropped based on a one-size-fits-all all approach. Your progress is monitored weekly and daily targets can be tweaked based on an internal alogethrum within the app if you aren't seeing results with full adherence to your daily targets.