Personalised Nutrition · £70
Protein. Carbs. Fats. Dialled in.
Macros aren't a trend — they're the vocabulary elite endurance athletes and pro-sport nutrition teams have used for decades to turn training into results. The same frameworks scale down beautifully to real life: more energy through the working day, better sleep, cleaner body composition, faster recovery. Our Personalised Nutrition consult translates the science into numbers that fit your week, your food preferences and your goals.
The basics, done properly
The three macronutrients — and what they actually do.
Every calorie you eat comes from one of three macronutrients: protein, carbohydrate or fat. Alcohol is a fourth energy source, but not a nutrient in any useful sense. Get the ratio and total right for your body and training, and almost everything else in nutrition becomes a rounding error. Get it wrong — chronically under-fuelled, chronically over-fed, chronically protein-shy — and no supplement, superfood or fasting protocol will rescue the plan.
The three levers
Each one does a specific job.
Protein
Build & repair
The macronutrient your body cannot store and cannot fake. Protein rebuilds muscle after training, keeps you full between meals, and preserves lean mass during fat loss. Most active adults under-eat it — often by 30–50 grams a day — and blame their genetics for the plateau.
Target: roughly 1.6–2.2 g per kg of bodyweight for training adults. Your consult tunes the exact number.
Carbohydrates
Fuel & recovery
Your working muscles' and brain's preferred fuel. Carbs aren't the enemy — mistimed carbs are. Enough around training keeps intensity high and recovery fast; too few for too long flattens sleep, mood and hormones. Endurance athletes lean higher; sedentary weeks lean lower.
Timing matters as much as total: the pre- and post-session window is where carbs pay you back.
Fats
Hormones & satiety
Essential for hormone production, brain function, joint health and absorbing fat-soluble vitamins (A, D, E, K). Not all fats are equal — omega-3s from oily fish behave very differently to industrial seed oils. We map both intake and blood-level omega-3 index in your consult.
Floor: keep total fat above ~0.7 g/kg bodyweight to protect hormones — especially during dieting phases.
Elite pedigree
The same frameworks used by the people who race for a living.
Individualised macro periodisation — matching protein, carbs and fat to the phase and intensity of a training block — is the standard operating procedure for endurance teams, top-flight football clubs and Olympic performance programmes. We don't invent a different science for civilians. We apply the same principles, scaled to the life you actually lead.
Periodised, not prescribed
Higher-carb days for hard training. Higher-protein days for recovery and body composition. Lower-carb days for easy weeks. The plan flexes with your calendar — because your body already does.
Grounded in your data
Add the micronutrient panel and we set macros with your labs on the table — omega-3 index, vitamin D, B12, ferritin, inflammation markers. Targets stop being guesses. Adjustments stop being opinions.
Reviewed on the same cadence pros use
Every 4–6 weeks we reassess: energy, sleep, training quality, body composition, key markers. The plan progresses because the person does — not because a template says so.
Try it now
Estimate your macros.
A quick starting range — protein, carbs, fats — using Mifflin-St Jeor, your activity level and your goal. Tune the real numbers in a £70 Personalised Nutrition consult.
Consult · 60 minutes · £70
What you walk out with.
- Personal macro targets — protein, carbs, fats — matched to your body, training and goal.
- A food-first framework for a normal week, not a spreadsheet built for a lab.
- Meal-timing guidance around training and long working days.
- Practical portion cues so you don't have to weigh everything, forever.
- A follow-up review at 4–6 weeks to progress the plan.
Macros · FAQ
Myth-busting FAQ.
Do I have to weigh every meal forever?
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No. Tracking for 2–4 weeks teaches your eye what a portion actually looks like. After that, most guests move to a lighter system — thumb, palm and cupped-hand portions calibrated to your targets — and only re-measure during big goal shifts.
Is a high-protein diet safe for my kidneys?
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In healthy adults, intakes up to around 2.2 g/kg have consistently shown no adverse effect on kidney function in the research. If you have known kidney disease we'll say so and refer appropriately — that's part of a responsible consult, not a caveat we hide.
Are carbs bad for fat loss?
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No. Total energy balance drives fat loss; carbs are a lever inside it, not a switch. Cutting them can help some people eat less by accident, but so can eating more protein and fibre — and those don't tank your training sessions.
What about keto or intermittent fasting?
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Both can work for the right person and the right goal. Neither is universally superior. Your consult evaluates them honestly against your training, sleep, social life and blood markers — not against internet trends.
How is this different from a free macro calculator?
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A calculator gives you a starting number. A consult gives you a plan — grounded in your labs, your training load, your food preferences and your history — and adjusts it as your body responds. Numbers without context are the reason most people stall.
How long is the consult and what do I leave with?
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60 minutes, £70. You leave with your macro targets, a food-first framework for the week, meal-timing guidance around training, and a review scheduled for 4–6 weeks later. Add the micronutrient panel if you want the data to go deeper than macros alone.
Stop guessing