Lose fat, keep muscle
A weight loss programme that keeps your muscle
Crash diets lose muscle and rebound. Our weight-loss programme builds a sustainable deficit from your real expenditure and wearable data, protects your muscle with smart training, and adapts as your body changes — so the fat stays off.
Who it's for
Is this you?
Anyone who wants to lose fat and look lean — not just lighter — without giving up their life or their performance.
What you'll achieve
- Lose fat steadily while keeping (or building) muscle
- Eat in a deficit that fits your life, not a punishing crash diet
- Avoid the plateau-and-rebound cycle with weekly adjustments
- Keep your energy and training performance through the cut
What's included
Everything you need, nothing you don't
Personalised calorie & macro targets
A deficit calculated from your real expenditure and activity data, adjusted as your weight trends down.
Muscle-protecting training
Strength-focused programming so the weight you lose is fat, not hard-earned muscle.
Weekly trend reviews
We look at weight trend, steps, sleep and recovery — not single-day noise — and adjust accordingly.
Habit & adherence coaching
Practical strategies for eating out, travel and busy weeks so the plan survives real life.
How it works
From your data to your transformation
- 1
Measure
We establish your real maintenance calories and current activity from your data, not a generic formula.
- 2
Set the deficit
Your coach sets a deficit large enough to progress but small enough to be sustainable and performance-preserving.
- 3
Adjust weekly
As your weight trends and activity change, we recalibrate calories and training to keep fat loss steady.
FAQ
Fat Loss — your questions
How fast will I lose weight on the Lift Republic programme in 2026?
A sustainable, muscle-sparing rate is usually around 0.5–1% of bodyweight per week. We target the fastest rate you can hold without losing muscle or stalling — and adjust from your real data rather than promising an unrealistic number.
Will I lose muscle while losing fat?
Not if it's done right. Adequate protein, strength training and a moderate deficit preserve muscle while you lose fat — that's exactly what the programme is built to do.
How many calories should I eat to lose weight?
It depends on your maintenance level, which we calculate from your real expenditure. Our free maintenance-calorie and macro calculators give you a starting estimate; the programme dials in the exact number.
Do I have to give up the foods I enjoy?
No. We coach a flexible approach built around your preferences — adherence beats perfection, and a plan you can stick to is the one that works.
Go deeper
Plan it with your numbers
Calorie Target Calculator
- Maintenance (TDEE)
- 2740 kcal
- Daily deficit / surplus
- -548 kcal
Estimated change: -0.5 kg per week.
Related guides & tools
Explore
Other programmes
Ready to start your fat loss journey?
Start with a free consultation. Tell us your goal and your data — we’ll show you the path. No pressure, no spam.