Got a question? We're happy to help.

We get started the moment you've paid. Within 2 hours, your plan is ready for you in My plans and you'll receive an email with a personal link. You can also download every plan as a PDF, with a separate shopping list to tick off.

Very personal. You answer questions about your goal, height, weight, age, daily activity, food preferences, allergies, cooking time, budget, where you train, your experience and any injuries. Based on your answers, we calculate your personal calorie and protein targets, and every dish and every exercise is tailored to you.

You always pay monthly by direct debit. Choose a minimum term of 3, 6 or 12 months and you get a lower monthly price. You receive a new plan every 4 weeks: at the end of each period you complete a short check-in, and we use it to create your next plan. After the minimum term, your subscription continues at the same monthly price and you can cancel at any time, with a notice period of no more than one month.

Yes. You can cancel in a few clicks via 'My plans' or the 'Cancel subscription' page. A monthly subscription can be cancelled any month. If you chose a minimum term, your subscription ends when that term is over; after that, you can cancel monthly. You keep access to all the plans you've already received.

Absolutely. In the questionnaire you tell us how you eat and about any allergies or intolerances (such as gluten, lactose, tree nuts, peanuts, egg, soy, fish or shellfish), plus any foods you don't like. We keep those products out of your plan, and we check every nutrition plan for them once more. We can only take into account what you tell us, though, so list all your allergies. And always check the ingredients and labels of what you buy yourself; recipes differ between brands and can change.

Yes. You choose whether you train at home without equipment, at home with some equipment (such as dumbbells or resistance bands) or at the gym. Your plan only includes exercises that suit your situation, with clear instructions and easier alternatives.

Do you have a condition such as diabetes, cardiovascular disease or kidney problems, do you take medication, or are you pregnant? Then always talk to your doctor first. If you're pregnant, breastfeeding or have (a history of) an eating disorder, we deliberately don't create a plan; support from a professional is the better choice in that case.

A subscription is paid monthly by direct debit (SEPA). You pay the first month with iDEAL | Wero, Bancontact or your IBAN, which also authorises the monthly direct debit. A one-off plan is paid in a single payment with iDEAL | Wero, Bancontact or credit card. All payments are processed securely by Stripe. You'll receive a payment confirmation by email, and you'll find all your invoices (including VAT) in My plans under Payments.

Then you get your money back. You have a 14-day satisfaction guarantee on your first payment: within 14 days of your purchase, request your money back in My plans (Subscription tab) or just email us, and we'll refund the full amount of that first payment. No hassle.

No, and honestly, nobody can promise that. You're buying a personal plan and guidance, not a guaranteed result. How much weight you lose or muscle you build varies from person to person and depends on factors such as your body, your health, your circumstances and how closely you follow the plan. Projections and examples on the site are estimates. What we do: tailor your plan to you and adjust it based on your progress.

A period lasts 4 weeks and starts on a Monday. Each period you receive one nutrition plan and/or workout plan. The nutrition plan is a Monday-to-Sunday meal plan that you follow for 4 weeks, with a shopping list for each week. The workout plan builds up over 4 weeks, with a clear step forward each week. Every week, ideally at the weekend, you log your weekly weigh-in; if your progress is off track, we adjust your current plan straight away, in time for your shopping. From the Thursday before a new period, you can complete the check-in. Do it by Saturday, and your new plan with shopping list will be ready before the new week begins. Your first period starts straight after your order and runs until the Monday closest to 4 weeks later.

You enter your weight and, if you like, your waist, energy, hunger, how well you stuck to the plan and how hard the workouts felt. If your weight is dropping more slowly than planned while you're following the plan well, you'll eat about 100 kcal less per day from then on; if it's going too fast or you're very hungry, you'll eat more instead. If the workouts felt too light or too heavy, we adjust the weights or reps. You see exactly what changes, at the top of your plan and in the PDF. We adjust in small steps and never go below a safe minimum.

At the end of each period you complete a short check-in with your weight and how things went (hunger, energy, sleep, how doable it was). We adjust your next plan accordingly: if your weight dropped more slowly than planned while you followed the plan well, we lower your calories slightly; if it's going too fast or you're very hungry, we raise them a little instead. Every nutrition plan also explains how to make small adjustments yourself in between.

Yes, and that's exactly what makes it work. We only create your new plan once you've completed the check-in, so it truly matches your progress instead of being a standard follow-up. The check-in opens on the Thursday before your new period (which always starts on a Monday); you'll get an email and, if needed, a reminder. It takes about 2 minutes to complete, and your new plan will be ready within 2 hours. Fill it in by Saturday, and your plan with shopping list will be ready in time for your weekend shopping. We deliberately don't create it any earlier, so it matches how you're doing right now.

Losing weight is one thing; holding on to your results matters at least as much. Once you've reached your target weight, choose the goal 'Maintain my weight' in your next check-in. Your plan then switches to a maintenance plan that helps you avoid slipping back into old habits and the yo-yo effect.