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You don't need more
willpower.

You need a plan made to measure. Food and training calculated for your body, and adjusted every week with what you answer.

  • Start for free
  • Food and training in one plan
  • Your plan is adjusted every week
  • Train your way
Start my transformationSee how it works

Your plan

7 days · recalculates in 30

Calories per day2264
Protein135g
Carbs289g
Fat63g

Plan made to measure for your target.

Day 1

2,264 kcal · 135 g protein

Breakfast

480 kcal · 34 g protein
  • ·3 scrambled eggs
  • ·2 slices of wholegrain bread
  • ·1 banana

Lunch

720 kcal · 48 g protein
  • ·150 g grilled chicken breast
  • ·Rice
  • ·Beans
  • ·Leaf salad

Afternoon snack

340 kcal · 26 g protein
  • ·Plain yoghurt
  • ·30 g nuts

Dinner

724 kcal · 27 g protein
  • ·Baked tilapia fillet
  • ·Sweet potato mash
  • ·Steamed broccoli
Example, all seven days. Yours is built from the food you declare.

You are doing everything right and your body will not respond

Trying to lose fat, gain muscle, or stuck and out of ideas? Here at BodyLabs we tell you exactly which plan to follow to reach your goal.

I want my made-to-measure planSee all cases

Why here is different

Tried the scale, an app and a meal plan off the internet? We fix what each one was missing.

Our plans are built for your metabolism. At BodyLabs your training and your food are made to measure, and our specialists are with you the whole way.

  • A scale and willpower

    The number moves, but you cannot tell whether that is good or bad.

    HereWe read your progress and adjust your plan as you move.

  • A calorie-counting app

    It logs what you ate. It does not tell you how much you should eat.

    HereOur specialists set your target from your metabolism, and your meals are built on it.

  • A meal plan off the internet

    It was worked out generically, for someone else.

    HereYours we build around your goal, and rebuild it whenever it is needed.

  • Asking a general-purpose AI

    A plausible answer in seconds, with no measurement behind it and nothing to compare.

    HereWe work from your measurements and, the following week, we look at how you progressed.

A dietitian and a personal trainer

It is the ideal support, and it runs close to R$ 6,000 a year. We replace neither one — the professional is the one following your case. What changes is price and access: appointments are paid per session and happen every two or three months. Here your plan is adjusted every week, from home, for $16.58 a month on the annual plan.

from$16.58per month, annual$199 a year

Create my planSee the pricing

What changes in your body

The number on the scale does not separate fat from muscle.

At BodyLabs you pick the goal — lose fat or gain muscle — and the plan comes out of your metabolism. Every week you tell us how it went.

  1. Step 1 of 4

    You start at home, today

    Tape measure and scale. No lab, no appointment.

    Weight
    92 kg
    Waist
    102 cm
    Neck
    40 cm

  2. Step 2 of 4

    We help you understand what the scale does not show

    How much of your weight is fat, and how much is muscle.

    Body fat
    26.7%
    Lean mass
    67.4 kg
    Fat mass
    24.6 kg

  3. Step 3 of 4

    You get a plan built for your goal

    Nothing generic here — we tune all of it to fit you.

    Protein
    135 g
    Calories
    2,264 kcal
    Never below
    1,826 kcal

  4. Step 4 of 4

    Weekly follow-up so you do not lose the thread

    You tell us how last week went and we reorganise it all so you keep moving.

    Check-in
    weekly
    Plan adjustment
    weekly
    Measuring
    whenever you want

The 92 kg, split apart

The scale only shows the total. The split is what tells you what to do tomorrow.

Lean mass — the part you protectFat mass — the part you lose

You measure again whenever you want. Then we show you what matters: was what came off really fat? Did the muscle stay? When the difference is still too small to tell the two apart, we say that too — instead of inventing a result.

Start my planSee how it works

Start for free

Start by understanding your body

Take your measurements and tell us what your goal is. Our specialists note it all down, work out what you need, and build a plan that is only yours!

Build my personalised plan

Free. Two minutes, a tape measure and a scale.

Your goalYou pick it, and we build the plan for your choice: gaining muscle gets more calories, losing fat gets more protein to preserve muscle. Recomposition sits between the two: swapping fat for muscle while keeping your weight.
SexThe circumference formula is different for each. On female we also ask for the hip.
No shoes, back against the wall.
in
In the morning, before eating. Always use the same time of day: otherwise the comparison with your next measurement compares the clock, not your body.
lb
Run the tape just below the Adam's apple, level and without pulling it tight.
in
On male, at navel height. On female, at the narrowest part of the torso. Tape level, and do not hold your stomach in.
in
This counts your whole day, not just training. No training is sedentary; one or two sessions a week is light; three or four is moderate; five or six is intense; and athlete is two sessions a day or heavy manual work.

How the plan is built

You are not spending Sunday planning meals.

You tell us what you like to eat, your goal, and how your days run. Our specialists do the rest — meals, shopping list, recipes, and the adjustment based on how you progress.

You tell us

You tell us what you like to eat

What you want to change, what is already on your table every week, and what never goes in. That is why the plan comes out looking like you, not like a manual.

We read it

Our specialists work out what your body needs

From your measurements and the goal you picked, we build a plan that is only yours. No adapted version of someone else's plan: yours is built from scratch, and rebuilt as you progress.

You receive

We set it all up for you

Meals, training, recipes and a shopping list split by aisle — all set up for your week. You just tell us how it went, and our specialists adjust what comes next.

Create my planSee how it works

Pricing

You choose how closely you want to be followed and we handle the rest.

Start for free. From there, plans run from a monthly adjustment to weekly follow-up with our specialists, and you can add more people to the same account — each with their own goal. On the annual plan you already pay less per month — and up front it is 10 instalments instead of 12.

Free

to try it out

$0

1 complete food and training plan and 1 measurement. The plan adjusts once.

On any paid tier

  • Essential

    adjusts monthly

    $199

    per year

  • EvolutionRecommended

    adjusts weekly

    $299

    per year

  • Performance

    adjusts weekly

    $499

    per year

Start for freeSee the full details

Your diet, not ours

We personalise every meal on the plan so nothing holds back your progress!

At BodyLabs we build the plan around what you already eat. Got an allergy, a restriction, or a food you simply cannot stand? Just tell us — our specialists build your plan your way.

Create my planSee every pattern

Before you ask

What BodyLabs does not do

We would rather tell you on the first screen what BodyLabs does not do. If one of these is exactly what you came for, better to know now.

It does not replace a doctor, dietitian or trainer

We fit the budget of people who could never afford guidance every month. Tests, diagnosis and prescription stay with people licensed for them, and your plan flags on screen what needs a doctor.

It does not promise speed

You will not see “-10 kg in 30 days” on any screen of ours. Our specialists adjust your plan every week, and no version of it comes with a date on it.

It does not swap your training sheet every week

Your training changes block every four to eight weeks, which is how long it takes for the load to go up and your body to answer. What we adjust every week is the food and the load inside the block.

It does not claim your composition changed from one week to the next

You measure whenever you want and nobody here chases you for a late measurement. We simply do not say your composition changed when the variation fits inside the method's margin: in that range the number is measurement noise.

It does not use bioimpedance or imaging

Our specialists work with a tape measure and any household scale, and the estimate comes from your circumferences. It is less precise than a DXA, and the margin is written on every screen where the number appears.

It is not a calorie counter

You do not log every meal every day. The check-in takes under a minute and we only ask what changed.

How does a personalised diet and training plan work?

A personalised plan starts from your body composition — how much of your weight is fat and how much is lean mass — because the number on the scale does not tell the two apart. That difference, together with the goal you picked, is what sets how many calories make sense for you and how much protein your muscle needs.

At BodyLabs our specialists build your food and your training into one plan, because it is the same number on both sides: you train to hold on to your lean mass and you eat to feed it. Every week you answer a short check-in and we adjust your plan with what you told us.

Our specialists estimate your composition from circumferences, and that method's margin is ±3.5 percentage points — we publish that number on every screen where it appears. When your change fits inside that margin, we tell you it is still measurement noise.

Method source: Hodgdon & Beckett, Naval Health Research Center, 1984 — report 84-11 (men) and 84-29 (women). Reviewed on .

Your plan starts with your goal.

In two minutes you have your first food and training plan, free.

Start my transformationPricing