Nutrition
Data-driven nutrition, without the guesswork.
Most nutrition plans are generic PDFs. Lift Republic builds yours from your real energy expenditure and wearable data, then recalibrates it weekly as your body changes — available as a one-off plan or ongoing coaching, without giving up the foods you love.
Why it's different
Nutrition engineered for you, not the average
Targets from your real data
Calorie and macro targets derived from your actual expenditure and wearable activity — not a one-size formula.
Built around your life
A flexible approach that fits your tastes, schedule and social life. We coach habits, not rigid meal plans.
Evidence-based
Grounded in peer-reviewed sports-nutrition science — protein, energy balance and timing that actually matter.
Recalibrated weekly
As your weight, training and recovery trend, your coach adjusts the numbers so progress keeps compounding.
Nutrition plans
Start with a plan, or have us coach it
Nutrition Blueprint
A one-off, personalised nutrition plan built from your data — yours to keep.
Confirmed after a free assessment. No lock-in.
- Personalised calorie & macro targets
- Meal structure & food guidance
- Built from your activity data
- 30-minute strategy call
Nutrition Coaching
Ongoing nutrition-only coaching with a dedicated coach and weekly adjustments.
Confirmed after a free assessment. No lock-in.
- Everything in the Blueprint
- Weekly check-ins & recalibration
- Direct messaging with your coach
- Adapts as your body changes
Performance Nutrition
Bespoke fuelling for athletes and complex goals — periodised to training and events.
Tailored to you — agreed after a free assessment.
- Event & training-day fuelling
- Body-composition periodisation
- Built on wearable & performance data
- Tailored entirely to you
See your numbers
Your macros, in seconds
A free preview of the kind of targets your coach calibrates from your data. Adjust the inputs and see your split update live.
Macro Calculator
- Protein
- 176 g (704 kcal)
- Carbohydrate
- 237 g (946 kcal)
- Fat
- 61 g (550 kcal)
Grams per day. Protein from bodyweight, fat at 25% of calories, carbs the remainder.
FAQ
Nutrition questions
Can I get just a nutrition plan without full coaching?
Yes. The Nutrition Blueprint is a one-off, personalised nutrition plan (£129) you keep — ideal if you only want your numbers and a structure. If you'd like ongoing support, nutrition-only coaching starts from £99/month with weekly adjustments.
How is data-driven nutrition coaching different?
Instead of a generic calorie figure, we estimate your targets from your real energy expenditure and wearable activity, then recalibrate from your weekly weight and recovery trend. The result is a plan tuned to you, not an average.
Do you write strict meal plans or count macros?
We set clear calorie and macro targets and give you practical food guidance and meal structure — a flexible approach you can sustain, rather than a rigid meal plan that falls apart in real life.
Can nutrition coaching help me lose fat or build muscle?
Nutrition is the single biggest lever for both. Pair the Blueprint or nutrition coaching with our training programmes for the full effect, or upgrade to coaching that includes training and nutrition together.
Ready to eat with precision?
Start with a free consultation. Tell us your goal and your data — we’ll show you the path. No pressure, no spam.