During onboarding, you’ll select a nutrition goal based on what you want to achieve:

• Lose Body Fat: For those aiming to reduce body fat and overall weight, we recommend a calorie deficit to support fat loss.
• Muscle Gain: Designed for those wanting to build muscle, with increased calories to fuel growth.
• Both: Focuses on body recomposition by providing a smaller calorie deficit to balance fat loss and muscle building.
• Maintenance: Perfect for maintaining your current weight, with calorie targets set to match your energy needs.

Choose the goal that aligns with your current priorities, and remember you can adjust your focus at any time during the program through the Update My Macros section.

If you would like to learn more about your Nutrition Goals, click the link here to our blog post.

Your Meal Guide will appear in the MWU App as a one day outline based on your goals and nutrition preferences. This plan will remain the same for the week until a new meal guide populates next week.

Meal Guides can be customised to your preferences by swapping out recipes, adding/removing recipes or simply swapping an ingredient within the meal.

Tracking your food can help you stay on target and understand portion sizes, but it’s not mandatory. Our tailored Meal Guides simplify your nutrition plan, allowing you to follow balanced, satisfying meals without needing to track every detail.

If you do not wish to track, we recommend selecting the goal of Maintenance during onboarding. This goal provides calorie targets aligned with your energy needs, making it easier to enjoy a consistent and flexible approach to eating.

Your calorie and macro targets are determined using the details you provide during onboarding, such as your age, weight, height, activity level, and selected nutrition goal. Based on this information, we calculate your Estimated Energy Requirements (EER). Depending on your chosen goal, your calorie target is then adjusted, and a specific macro split is provided.

From here, you’ll receive a tailored Meal Guide aligned with your targets, along with access to a library of Meal Guides that fit your preferences and dietary needs.

Our Meal Guides cater to a variety of dietary needs, including Gluten-Free, Dairy-Free, Nut-Free, Red Meat Free, Seafood Free, Pescatarian, Vegetarian, and Vegan options. You can select a Meal Guide that works for you, or swap ingredients to customise your meals while staying on track with your calorie and macro targets.

Our Meal Guides are customised to match your calorie and macro targets based on the goal you select during onboarding. Each guide includes a range of delicious, easy-to-make meals with portion sizes tailored to your needs. You’ll also have access to our full library of Meal Guides, which cater to various dietary preferences and restrictions.

Yes! You can adjust your nutrition goal at any time in the app if your priorities shift. We’ll recalculate your calorie and macro targets to reflect your new goal and provide updated Meal Guides to support your progress.

If you have any questions regarding your Meal Guides, Nutrition, Training or anything within the app please feel free to reach out to the MWU team via our contact form here or send us an email at info@movewithus.com