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- Nutrition
- Training
- Recovery
Built by
You.
Nutrition, training and recovery. The three pillars of fitness in one app, with plans that adjust to the week you actually had.
One subscription instead of five. 14 days free, no card needed.
See it working
Plan it, log it, watch it add up.
Today's plan, a workout logged set by set, food from the UK's own database and the progress it all adds up to.
Screens show sample data.
Why pay for five apps?
One app, not five.
Most people juggle a workout planner, a calorie counter, a sleep diary, a supplement tracker and a period tracker: five logins, five subscriptions, and none of them talk to each other. 3Lite does all of it in one app, for one subscription, and because it's one app, it all connects.
- Workout plannerSeparate app · separate subscription
- Calorie counterSeparate app · separate subscription
- Sleep diarySeparate app · separate subscription
- Supplement trackerSeparate app · separate subscription
- Period trackerSeparate app · separate subscription
3LiteAll five, in one app
- Workouts, food, sleep, supplements and your cycle together
- One login, one subscription
- It all works together: sleep badly and today's workout adjusts
£15a month for everything
The numbers
Why most people give up, and what helps.
What the research says about training, food, sleep and sticking with it, and what 3Lite does about it.
30%
of adults in England met both the aerobic and the muscle-strengthening activity guidelines.
Source: NHS England, 2023
63%
One study of 5,240 gym members' records found 63% of new members stopped before their third month.
Source: Journal of Science and Medicine in Sport (Sperandei et al.), 2016
74%
A review of 39 studies found more digital self-monitoring of diet, weight or activity was linked to weight loss in 74% of cases where it was measured.
Source: Obesity (Patel, Wakayama & Bennett), 2021
7.6%
A meta-analysis of 69 studies found acute sleep loss reduced exercise performance by 7.6% on average.
Source: Sports Medicine (Craven et al.), 2022
3 in 4
UK adults take supplements, according to a Which? survey, and two-thirds of them take them daily.
Source: Which?, 2025
59–66 days
is the median time a health habit took to form in a 2024 review, from 4 to 335 days depending on the person. Not 21.
Source: Healthcare (Singh et al.), 2024
The three pillars of fitness
Nutrition, training and recovery, in one app.
3Lite is the all-in-one health and fitness app, made in the UK for adults who train. Separate apps each track one pillar; 3Lite connects all three, so a bad night's sleep changes today's session and a missed day never breaks the plan.
Nutrition
Food from the UK's own database
Search 2,853 foods from the government's food tables, scan barcodes, plan meals ahead, copy any day, and see what's left of today's targets.
Training
A programme built round your week
Plans from your days, kit and experience, or build your own. Log every set, beat last time with You vs You, and plan towards a competition, photoshoot or holiday.
Recovery
Recovery counts as training
Log sleep and energy, and report injuries. After a short or poor night 3Lite holds your targets instead of pushing for more.
Progress
See what's actually changing
Weight trend, measurements, private progress photos side by side, strength records and a muscle map of this week's sets. A Sunday check-in turns it into a weekly report.
And everything around it
- Meal plannerMeals built from foods you like and sized to your targets, or ideas from what's already in the fridge.
- SupplementsRecord what you take and when, log it in one tap and keep an eye on stock. 3Lite never suggests amounts.
- EnhancementsOff until you switch it onA private log for prescriptions such as TRT or HRT, and anything else you choose to record. Record-keeping only.
- Blood workInside EnhancementsUpload your blood test results, check them against your lab's own ranges, and see how each marker moves between tests.
- RunningLog runs with pace and personal bests, and follow a Couch to 5K, 10K or half marathon plan on the days you choose.
- Steps and cardioDaily steps and cardio sessions, counted towards this week's activity aim alongside your training.
- InjuriesReport an injury and rest goes on the calendar, exercises that load the area step aside, and you can watch movement come back.
- Cycle trackingOptionalFor women: log your period and how you feel. On rough days 3Lite offers a lighter session; it goes by how you feel, never the date alone.
- CommunityOpt-inShare the wins you choose and message other members. Your logs, food, weight and photos are never shared.
- NotificationsA morning plan, a 1 pm check-in, workout and supplement reminders, with quiet hours and a pause button.
- Works offline3Lite keeps working with no signal, and your sets sync when you're back online.
How it adapts
Life moves. Your plan moves with it.
A plan only works if it survives a normal week. 3Lite changes with you instead of marking you down.
- Can't make Tuesday?
- Drag the session to another day. 3Lite keeps sessions for the same muscles a day apart and shows you anything it moved.
- Slept badly?
- Progression holds for the day, and You vs You sits it out. No pushing through on four hours.
- Away for a week?
- Holiday mode sets sessions aside, gives you a step target for the trip and brings everything back when you're home.
- Picked up a niggle?
- Rest days go on the calendar and exercises that load the area are left out or lightened until it settles.
Honest by design
Real data. No guessing, no guilt.
Estimates say so
Calorie targets, maintenance and trends are labelled as estimates, with how they were worked out.
Unlogged isn't missed
A day you didn't record is just that. 3Lite never calls it a failure.
Your records are yours
Private by default. Download everything or delete your account whenever you like.
- 2,853UK foods from the government's CoFID tables
- 98exercises, each with an original illustration
- 613supplements and compounds, every one with sources
Enhancements · Optional
Hidden unless you want it.
Some members are prescribed TRT or HRT, and some use other compounds. Enhancements gives them one private place to record it accurately, beside their training and progress.
It's off for everyone to start with. Switch it on in My Profile → Advanced tracking; switch it off and it disappears again, with your records kept.
3Lite does not encourage, condone or recommend using steroids, SARMs, peptides or any other unlicensed or controlled substance, and gives no advice on doses, cycles, sourcing or safety. It only keeps a private record of what you've chosen to use.
How Enhancements works- My Profile
- Advanced tracking
- Enhancements
EnhancementsA private log for prescriptions and other compounds
You read and accept the warning before it switches on. Switch it off to hide it again; your records stay.
For personal trainers
Your own app, with your name on it.
Personal trainers can have 3Lite re-branded with their logo, colours and photos, keep only the features they want, and manage every client from one app. All for one monthly price.
- Your logo, colours and photos throughout
- Switch off any features you don't need
- See every client's training and check-ins in one place
- One monthly price. Talk to us to get started
3Lite Affiliates
Got an audience? Get paid to share 3Lite.
Creators, coaches and community owners: give your audience 15% off 3Lite with your own code, and earn 15% of what they pay in their first 12 months.
Pricing
Try everything free for 14 days.
Then one subscription covers everything, instead of paying for five apps. No card to start, so nothing is charged when the trial ends.
- Everything five separate apps would do
- Training, food, sleep and progress
- Supplements and optional Enhancements
- Download or delete your data any time
Yearly
Save 33%
£119.99a year
Works out at under £10 a month. Renews yearly; we remind you 14 days before.
Start free trialPrices include VAT where it applies. Cancel any time from My Profile. Pricing details
Why use one app instead of several?
Because nutrition, training and recovery, the three pillars of fitness, affect each other. In separate apps they never connect, and you pay for each one. In 3Lite one subscription covers all of it, and a short night or a missed session changes what the app suggests next.
Is 3Lite an app I download?
No app store needed. 3Lite runs in your browser on iPhone, Android, tablet or computer. Add it to your home screen and it opens full screen like any other app, with notifications.
Do I need a card for the free trial?
No. You get 14 days of everything with no card, so nothing can be charged when it ends.
What happens when the trial ends?
Your account and records stay. To keep logging, choose monthly or yearly. If you don't, nothing is charged.
Can I cancel any time?
Yes, from My Profile → Subscription. You keep full access until the end of the period you've paid for.
Will 3Lite tell me what to take?
No. Supplements and Enhancements are for keeping your own records. 3Lite never recommends doses, cycles or protocols, and nothing in it is medical advice.
Does it connect to Apple Health or my watch?
Not yet. For now you add steps yourself; syncing is on the list for after launch.
Start with 14 days free.
Training, food, sleep, supplements and progress in one app, for one subscription. No card to start.