Between 1.2 and 2.2 g per kilo depending on your goal. A 75 kg footballer aims for about 105 to 135 g a day.
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Weight loss · muscle gain · football · fitness
Reach your goals, one day at a time.
Lose weight, build muscle, perform on the pitch or simply get back in shape: FitBalance adapts your nutrition, training, injury prevention and sleep to your goal and your level.
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Our programmes
One goal, one complete plan.
Every plan brings together menus, a shopping list, workouts, a calendar and habit tracking. Beginner or experienced, it adapts to your level.
Weight loss
A moderate deficit and filling meals, with or without exercise. No extreme diets.
Muscle gain
A strength programme at the gym or at home, enough protein and a small calorie surplus.
Football
Your week built around match day: training, injury-prevention work, pre-match meals and sleep.
Fitness & health
Move more, eat better, sleep better. Ideal for easing back into activity.
Athlete profiles
Train like an athlete.
Eight profiles inspired by elite strength and conditioning methods. Pick the one that fits you: your plan then adapts to your level.
How it works
Three steps to get started.
Answer the questionnaire
Your goal, your level, your tastes, your available time. Weight and height are optional.
Get your plan
A 7-day menu, your shopping list, your workouts and your weekly calendar.
Progress week after week
Tick off your habits, adjust the menu, follow your sessions. Progress is measured in energy, consistency and performance, not just on the scales.
What to expect, week by week
Results take consistency. Here is what most people feel when they follow their plan. Everyone moves at their own pace, and no result is guaranteed.
- Weeks 1 and 2More energy, better sleep, less snacking. Your new habits take shape: the foundation for everything else.
- Weeks 3 and 4The first numbers move: the scales, your waist, the weights you lift or how long you can run. Your clothes fit a little better.
- Weeks 6 to 8Changes become visible in the mirror and on the pitch. The people around you start to notice.
- Week 12 and beyondA real transformation that lasts, because your habits are in place. This is where everything gets easier.
Guides
Everything you need to know, in one place.
Clear, careful advice you can apply straight away. It complements your personal plan.
The principles that work
- A moderate gap: about 300 to 500 kcal below your needs, no more. Losing 0.25 to 0.75 kg a week is a good pace.
- Protein at every meal (eggs, fish, lean meat, dairy, pulses, tofu): it keeps you full and protects your muscles.
- Half the plate vegetables, a quarter wholegrain starches, a quarter protein.
- Water as your main drink. Fizzy drinks, juice and alcohol bring lots of calories without filling you up.
- No forbidden foods: an occasional treat is part of a plan that lasts.
Move, without wearing yourself out
- Aim for 150 to 300 minutes of moderate activity a week, as the WHO recommends: brisk walking, cycling, swimming.
- Add 2 strength sessions: you keep your muscle while you lose fat.
- Walk more every day: stairs, journeys on foot, calls on the move. These small movements add up.
- Exercise helps, but food does most of the work. Avoid "earning" extra food after a workout.
Traps to avoid
- Very low-calorie diets: fatigue, muscle loss and fast weight regain.
- Skipping meals, then snacking in the evening.
- Weighing yourself every day and worrying: weight varies by 1 to 2 kg from day to day because of water.
- "Slimming" products, detox teas and appetite suppressants: useless or risky.
Measure progress differently
- Your waist measurement, once a week, in the morning.
- Your clothes, your energy, your sleep.
- Your performance: more steps, an easier session, a heavier weight.
- The scales once a week at most, always in the same conditions.
Losing weight without exercise
Yes, it's possible. Weight loss depends mostly on what's on your plate: 30 minutes of walking burns about 100 to 150 kcal, roughly one banana. Eating well therefore does most of the work. Moving a little is still useful to keep your muscle, keep your heart healthy and stop the weight coming back.
What really makes the difference
- Start each meal with vegetables or a soup.
- A portion of protein at every meal: it keeps you full for longer.
- Cook at home as often as possible, with the "Light & filling" recipes.
- Drink water: fizzy drinks, juice and alcohol add weight without filling you up.
- Eat slowly: your brain takes about 20 minutes to feel full.
- Plan your snacks to avoid evening grazing.
- Sleep 7 to 9 hours: lack of sleep increases hunger.
The most filling foods
- Vegetables, soups and mixed salads.
- Eggs, fish, poultry, quark, plain yoghurt.
- Lentils, chickpeas and beans.
- Whole fruit rather than juice.
- Boiled potatoes, oats, wholemeal bread.
Moving without "doing sport"
- 6,000 to 8,000 steps a day, counted by your phone.
- The stairs, getting off the bus one stop early, walking while on the phone.
- 10 minutes of walking after meals.
What to eat
- A small surplus: about 250 to 500 kcal above your needs. Aim to gain 0.25 to 0.5% of your body weight a week, i.e. 0.2 to 0.35 kg at 70 kg.
- Protein: 1.6 to 2.2 g per kilo of body weight per day, spread over 3 to 5 servings of 20 to 40 g.
- Carbohydrates for training energy: rice, pasta, potatoes, oats, bread, fruit.
- Healthy fats: olive oil, nuts, avocado, oily fish.
- If you struggle to eat more: energy-dense snacks (oats, banana, peanut butter, quark, milk, smoothies) and one extra meal a day.
How to train
- Progressive overload: add reps first, then weight, week after week.
- 10 to 20 sets per muscle group per week, between 6 and 12 reps for most exercises.
- Stop each set 1 to 3 reps before failure, with clean technique.
- Rest 1 min 30 to 3 min between sets on the big lifts.
- 3 to 5 sessions a week, with 48 h before working the same muscle again.
Which programme for your schedule
- 3 sessions: full body. The whole body every session, ideal for beginners.
- 4 sessions: upper body / lower body, twice each.
- 5 sessions: push (chest, shoulders, triceps) / pull (back, biceps) / legs, then upper / lower.
Your personal plan chooses automatically based on your available time.
Supplements: fact or fiction
- None are compulsory. Protein powder is a convenient food, not a magic product.
- Creatine monohydrate is the most studied supplement for strength in adults. It is not recommended under 18, nor with kidney problems without medical advice.
- Very sugary "gainers", boosters and fat burners.
- Steroids, SARMs and hormones: dangerous for the heart, liver and hormones, and banned in competition.
Basic cooking
Amounts for one person, weighed raw. They change with your goal: a bit more starch when gaining muscle and on match days.
| Food | Portion | Cooking | How to tell |
|---|---|---|---|
| Basmati rice | 60 to 80 g | 10 to 12 min in salted boiling water | Rinse it first: it sticks less. |
| Brown rice | 60 to 80 g | 25 to 30 min | More fibre, keeps you full for longer. |
| Pasta | 70 to 90 g | Packet time, 8 to 11 min | "Al dente": slightly firm to the bite. |
| Quinoa | 60 g | 12 min, 2 parts water to 1 | Rinse it to remove the bitterness. |
| Green lentils | 70 g | 20 to 25 min, salt at the end | No soaking needed. |
| Red lentils | 70 g | 12 to 15 min | They melt down: perfect for dahl or soup. |
| Potatoes | 200 to 250 g | 20 min, starting in cold water | Done when a knife slides in easily. |
| Sweet potato | 200 g | 25 min in the oven at 200 °C, diced | A drizzle of oil and some paprika. |
| Chicken breast | 120 g | 8 to 10 min in a pan, sliced | No pink left in the middle. |
| White fish | 130 g | 15 min en papillote at 200 °C | Done when the flesh turns white and flakes. |
| Salmon | 120 g | 4 min per side in a pan | Start skin side down. |
| Eggs | 2 | Soft 6 min, hard 9 min | Then plunge them into cold water. |
| Steamed vegetables | 200 g | 8 to 12 min | Still slightly crunchy: more flavour and vitamins. |
| Roasted vegetables | 250 g | 25 min in the oven at 200 °C | Spread them out on the tray so they brown. |
Portions without scales
- Protein: the size of your palm, at every meal (meat, fish, eggs, tofu, pulses).
- Starches: the size of your fist (rice, pasta, potatoes, bread). One extra fist when gaining muscle or before a match.
- Vegetables: two big handfuls, half the plate.
- Fats: the size of your thumb (oil, butter, cheese, nuts).
Your hand is in proportion to your body: the method adapts to your size automatically.
Seasoning without the extra weight
- Spices: paprika, cumin, curry powder, turmeric, mild chilli.
- Herbs: parsley, coriander, basil, chives, fresh or frozen.
- Acidity: lemon, balsamic vinegar, mustard.
- Yoghurt sauce: plain yoghurt, lemon, garlic, herbs. It replaces mayonnaise.
- Measure oil with a spoon: one tablespoon is about 90 kcal.
Sunday meal prep: your week ready in 1 h 30
- 0:00Preheat the oven to 200 °C. Start a big pan of rice or pasta (4 portions) and 6 to 8 hard-boiled eggs.
- 0:10Chop the vegetables (courgettes, peppers, carrots, broccoli) onto two trays, add oil, salt and spices, roast for 25 minutes.
- 0:20Cook your protein: 4 chicken breasts in a pan, or rinse 2 tins of chickpeas and lentils.
- 0:45Make 2 sauces: lemon-yoghurt sauce and homemade tomato sauce. Wash a salad.
- 1:00Let everything cool, then divide into boxes: 1 starch, 1 protein, vegetables. Into the fridge.
- During the weekPut your meal together in 5 minutes, and switch sauces and spices to vary the flavours.
The basic store cupboard
- Rice, pasta, oats, quinoa.
- Tins: tuna, chickpeas, lentils, kidney beans, chopped tomatoes.
- Frozen: plain vegetables, berries, fish fillets.
- Fresh: eggs, yoghurts, quark, seasonal fruit and vegetables.
- Olive oil, spices, mustard, soy sauce, honey.
Storing food safely
- Put dishes in the fridge less than 2 hours after cooking.
- Keep them 3 days at most in a fridge set to 4 °C or lower. Beyond that, freeze them.
- Defrost in the fridge, never on the worktop.
- Reheat only once, until piping hot in the middle.
- Cooked rice doesn't keep long: eat it within 24 to 48 hours.
Eating well on a small budget
- Pulses (lentils, chickpeas, beans): protein for a few cents a portion.
- Plain frozen food: as nutritious as fresh, with no waste.
- Eggs: the cheapest protein and the easiest to cook.
- Supermarket own brands for the basics.
- Seasonal fruit and vegetables, cooked in large batches.
Strength machines
Cardio machines
Your first gym session
- 5 to 10 minutes on the bike or cross-trainer to warm up.
- Leg press, 3 × 10 to 12.
- Lat pulldown, 3 × 10 to 12.
- Machine chest press, 3 × 10 to 12.
- Seated row, 3 × 10 to 12.
- Leg curl, 2 × 12.
- Plank, 3 × 30 seconds.
Start light: you should be able to do 2 or 3 more reps at the end of each set.
Good habits
- Adjust the machine before each use: seat height, backrest, pivot lined up with the joint.
- Do a light warm-up set on each exercise.
- Breathe out as you push or pull, breathe in on the way back.
- Control the lowering phase: 2 to 3 seconds.
- Ask the gym coach to show you the settings: that's their job.
- Note your weights so you can progress from week to week.
Match day, hour by hour
- When you wake upYour usual breakfast, nothing new. A big glass of water.
- 3 to 4 h beforeThe pre-match meal: starches (pasta, rice, potatoes, bread), a lean protein (chicken, fish, eggs, tofu), little fat and little fibre. Example: pasta with tomato sauce and chicken.
- 1 to 2 h beforeIf you're hungry, a small, easy-to-digest snack: banana, fruit purée, bread and honey, cereal bar.
- HydrationDrink regularly from the day before. In the 4 hours beforehand, about 5 to 7 ml per kilo, i.e. 350 to 500 ml at 70 kg. Your urine should be pale.
- 30 min before15 to 20 minute warm-up: light jogging, dynamic mobility, footwork, then increasingly fast accelerations.
- Half-timeWater. If it's hot or the match is intense, a few sips of sports drink or a piece of fruit.
- Within 2 h afterA meal with carbohydrates and protein (rice and chicken, pasta and tuna, a sandwich and chocolate milk), and water to rehydrate. Cool down and stretch gently.
What to eat to perform
- The day before: starches at every meal, a protein, cooked vegetables.
- All week: regular meals, fruit and vegetables, enough protein to recover.
- After every training session: carbohydrates and protein within 2 hours.
- Water throughout the day, not just during the match.
What to avoid before a match
- Fatty dishes, fried food, fast food and heavy sauces: they digest slowly.
- Too much raw veg, pulses or fibre just before: risk of bloating.
- A food you've never tried.
- Energy drinks and fizzy drinks.
- Alcohol the night before and after the match: it harms sleep and recovery and increases injury risk.
- Playing on an empty stomach or skipping the meal.
A footballer's sleep
- Adults: 7 to 9 h a night, ideally 8 to 9 h. Under 18: 8 to 10 h.
- The night before the match, go to bed at your usual time and switch off screens 30 to 60 minutes before.
- A restless night before the game isn't a problem: it's your sleep over the whole week that counts.
- After an evening match, the buzz delays sleep: shower, meal, dim lights, no coffee after 4 pm.
- A 20 to 30 minute nap early in the afternoon helps recovery.
Your typical week, match on Sunday
- MondayActive recovery: 20 to 30 min of easy cycling or walking, mobility.
- TuesdayRest or team training.
- WednesdayStrength and injury prevention, 30 to 40 min.
- ThursdayTeam training, or speed and power.
- FridayTeam training.
- SaturdayLight activation: 20 to 30 min, footwork and short sprints. No heavy lifting.
- SundayMatch.
Your pre-match routine, from the night before to kick-off
- The night beforeA dinner rich in starches, at your usual time. Pack your bag with the checklist below. 10 minutes of gentle mobility. Screens off 30 to 60 minutes before sleep.
- The morningGet up at your normal time. Usual breakfast, a 10 to 15 minute walk to wake your body up. Drink a big glass of water.
- 3 to 4 h beforePre-match meal: starches and lean protein, little fat. Then rest: no long outings and no hours on your feet.
- 1 h 30 beforeArrive at the ground. No rushing, no unnecessary stress. A small snack if you're hungry, regular sips of water.
- 1 h beforeDressing room: kit, strapping if needed, boots laced. Music that gets you in the zone. Listen to the coach's instructions and go over your role.
- 45 min beforeWarm-up: 5 min easy jogging, 5 min dynamic mobility, footwork and changes of direction, work with the ball, then 3 to 4 increasingly fast accelerations.
- 10 min beforeBack to the dressing room: sips of water, 2-minute mental routine (below), the coach's last words.
- Kick-offStart simple: a first clean pass, a first committed challenge. Confidence comes from playing.
The 2-minute mental routine
- Breathe: in for 4 seconds through the nose, out for 6 seconds through the mouth. 6 times. Your heart slows down, your shoulders relax.
- Visualise 3 successful actions in your role: a good first touch, a forward pass, a duel won.
- Pick a keyword that sums up your match: "aggressive", "simple", "available". Repeat it.
- Prepare your reaction to mistakes: a gesture (clap your hands) and a word ("next") to move straight on to the next action.
Pre-match nerves are normal: it's your body getting ready. The aim isn't to make them disappear, but to channel them.
Match bag checklist
A footballer's muscles
Tap a muscle: it lights up on the body, with its role on the pitch, the injury to avoid and the exercises to strengthen it.
Common football injuries
- Hamstrings (back of the thigh): the Nordic hamstring curl greatly reduces the risk.
- Adductors (groin): the Copenhagen exercise strengthens them.
- Ankles and knees: single-leg balance and well-controlled landings.
- The FIFA 11+ warm-up programme, designed for amateur footballers, clearly reduces injuries. Ask your club to use it.
All the exercises are detailed in the Injury prevention guide.
Running without wearing yourself out
- Slow down. 80% of your runs should be at a pace where you can speak in full sentences. It's the number one beginner mistake.
- Short, quick steps rather than long strides: your foot lands under your body, not far in front.
- Posture: upright, leaning slightly forward, eyes looking ahead, shoulders relaxed.
- Arms bent at about 90°, swinging front to back, hands relaxed.
- Breathing: through nose and mouth, steady, from the belly. If you can't talk any more, slow down.
- Stitch: slow down, breathe out hard and press gently on the spot.
Progress without getting injured
- Beginners: alternate walking and running, then gradually lengthen the running intervals.
- Increase your volume gradually: as a guide, about 10% more per week at most.
- Every 3 or 4 weeks, have a lighter week.
- Warm up for 5 to 10 minutes (walking, jogging, drills) and finish with a 5-minute cool-down.
- Wear proper running shoes and replace them roughly every 600 to 800 km.
- No big meal in the 2 hours before. Take water if you run for more than an hour or it's hot.
From 0 to 30 minutes of running in 8 weeks
3 runs a week, with at least one rest day in between. If a week feels too hard, repeat it.
| Week | Session | Total time |
|---|---|---|
| 1 | 8 × (1 min running + 1 min 30 walking) | 20 min |
| 2 | 6 × (2 min running + 1 min 30 walking) | 21 min |
| 3 | 5 × (3 min running + 1 min 30 walking) | 23 min |
| 4 | 4 × (5 min running + 2 min walking) | 28 min |
| 5 | 3 × (8 min running + 2 min walking) | 30 min |
| 6 | 2 × (12 min running + 2 min walking) | 28 min |
| 7 | 20 min running, then 5 min walking | 25 min |
| 8 | 30 min continuous running | 30 min |
Types of cardio
Easy endurance
30 to 60 min · you can talkThe foundation of everything: improves your heart, your recovery and fat use. About 60 to 70% of your maximum heart rate.
Tempo pace
15 to 25 min · "comfortably hard"You can say a few words, not sentences. It helps you hold a faster pace for longer.
Intervals
e.g. 10 × 30 s fast / 30 s easyImproves your speed and maximum capacity. Once a week is enough when you're starting out, after a good warm-up.
Your heart rate
Max HR ≈ 220 − your ageA rough estimate, give or take 10 beats. The talk test remains the simplest guide.
Choose a muscle
Bigger arms: what works
- The triceps makes up about two thirds of your arm's volume: don't just train your biceps.
- Aim for 10 to 20 sets a week for the biceps and the same for the triceps, spread over 2 sessions.
- The big lifts count too: pull-ups and rows work the biceps, presses and dips work the triceps.
- Controlled movement, no swinging from the back. Better 12 kg clean than 18 kg swung.
- Your arms also grow when you eat enough and gain weight gradually.
Arm programme, twice a week
- Dumbbell curl, 3 × 8 to 12
- Skull crusher, 3 × 8 to 12
- Hammer curl, 3 × 10 to 12
- Rope triceps pushdown, 3 × 12 to 15
- Low cable curl, 2 × 15
- Overhead dumbbell extension, 2 × 12
Add it to the end of an upper-body session, or as a short 30-minute session. Leave 48 h between two arm sessions.
A flat stomach and visible abs
Abs show when body fat goes down, not by doing 200 crunches: you can't "burn" fat from one specific area. Core work strengthens your midsection and protects your back; your diet and overall activity are what reveal your abs.
The gym in service of the pitch
- The aim isn't to be the most muscular, but to be stronger, faster, more explosive and injured less often.
- In season: 1 to 2 sessions a week of 30 to 45 minutes, on top of training.
- During the winter break or off-season: 2 to 3 sessions a week.
- Schedule the heavy session at least 72 h before the match (Tuesday or Wednesday for a Sunday match). Nothing heavy the day before.
- Never to failure: keep 2 reps in reserve, you should leave the gym feeling fresh.
- Under 18: technique first, bodyweight or light loads, supervised by a coach.
How to schedule your sessions
- Day after the matchNo gym: active recovery.
- MD+2 or MD+3Session A, strength. The heaviest of the week.
- MD-4 or MD-3Session B, power and prevention, shorter and explosive.
- MD-2 and MD-1No weights, only activation.
Session A · Strength
Session B · Power and prevention
During the off-season
| Period | Goal | Content |
|---|---|---|
| Weeks 1 to 2 | Ease back in | 2 to 3 sessions, 3 × 10 to 12 reps with moderate loads, easy endurance runs. |
| Weeks 3 to 5 | Build strength | 3 sessions, 4 × 4 to 6 reps on the main lifts, prevention work every session. |
| Weeks 6 to 7 | Convert into speed | 2 power sessions (jumps, throws, fast light loads) and sprints. |
| Back to team training | Maintain | Back to the in-season rhythm: 1 to 2 sessions a week. |
What the WHO recommends for adults
- 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity.
- Muscle-strengthening activity at least 2 days a week.
- From age 65: add balance exercises 3 days a week.
- Less time sitting: every movement counts, even 10 minutes.
What the gym does for you
- Better blood pressure and better blood sugar control.
- Stronger bones and joints, less back pain.
- Better sleep, less stress, more everyday energy.
- Keeping your strength and independence as you age.
The 45-minute health session
- 10 min of gentle cardio: bike, cross-trainer or incline walking.
- 6-machine circuit, 2 to 3 rounds, 12 comfortable reps: leg press, lat pulldown, machine chest press, seated row, leg curl, plank.
- 10 min of moderate cardio: you can talk but you feel the effort.
- 5 min of gentle stretching and mobility.
Your progress over 2 months
- Weeks 1 to 42 sessions a week. Learn the settings and the movements.
- Weeks 5 to 83 sessions a week. Increase the weights a little when 12 reps become easy.
- After thatKeep 2 to 3 sessions and add walking or cycling on the other days.
Chronic illness, over 45 without exercise for a long time, or chest pain on exertion: ask your doctor before you start.
Warm up, every session
- 5 minutes of light cardio: jogging, cycling, skipping rope.
- 5 minutes of dynamic mobility: hip circles, walking lunges, leg swings.
- 5 minutes of movements from your sport, getting faster and faster.
Save long, static stretches for after the session.
Anti-injury rules
- Increase your training load gradually, especially when coming back.
- Do 2 strength sessions of 15 to 20 minutes a week.
- Sleep enough: lack of sleep increases injury risk.
- Keep at least one full rest day a week.
- Wear shoes suited to your sport and the surface.
The anti-injury strength circuit
Twice a week, never the day before a match or competition.
When to stop and see someone
- A sharp, sudden pain during exercise, or a "pop".
- Swelling, a large bruise or a joint that gives way.
- Pain that gets worse during exercise, wakes you at night or lasts more than 3 days.
- Chest pain, feeling faint or unusual breathlessness: stop immediately and call 112.
See a doctor or a physiotherapist. Never play on painkillers to mask an injury.
How much sleep
- Adults: 7 to 9 hours a night.
- Ages 14 to 17: 8 to 10 hours.
- Athletes who train a lot: aim for the top of the range.
- Sleep is when your muscles repair and your body regulates hunger. Poor sleep makes you crave more sugar and fat.
Sleep better, tonight
- Keep the same schedule, even at weekends.
- Switch off screens 30 to 60 minutes before sleep.
- A dark, quiet, cool bedroom, between 16 and 19 °C.
- No coffee, tea or energy drinks after 2 pm or 4 pm.
- A light dinner, at least 2 hours before bed.
- A 10 to 30 minute nap, before 3 pm.
Recover between sessions
- Eat carbohydrates and protein within 2 hours after exercise.
- Rehydrate: drink until your urine is pale again.
- Go for active recovery: walking, easy cycling, gentle swimming.
- 10 minutes of mobility and gentle stretching. A foam roller can ease tension.
Signs of overtraining
- Fatigue that doesn't go away despite rest.
- Performance dropping for several weeks.
- Disturbed sleep, irritability, less motivation.
- A resting heart rate higher than usual in the morning.
Lighten your training for a week. If nothing changes, talk to a doctor.
Which sport?
Find the sport that suits you.
The best sport is the one you enjoy doing every week.
Recipes
Simple, filling, varied.
Every recipe serves one, with ingredients, quantities, steps and a tip. Your plan adjusts the portions to your goal.
Personal questionnaire
Let's build your plan.
BMI calculator
One guide among others.
–
What BMI doesn't tell you
- It doesn't distinguish muscle from fat: an athletic person can have a high BMI and be perfectly healthy.
- It says nothing about where fat is stored. Waist measurement is often more telling.
- It is less reliable for older people, pregnant women and teenagers, who have their own charts.
- The thresholds were set mainly on European populations and can vary with ethnic background.
WHO classification for adults. For a reliable assessment, talk to your doctor.
Plans
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- Plan and habits synced across all your devices
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Frequently asked questions
FAQ
How much weight will I lose?
Nobody can guarantee it. Lasting weight loss is generally between 0.25 and 0.75 kg a week, with slower weeks, and that's normal. Sleep, stress, hormones and water retention make the scales vary from day to day.
Do I need to count calories?
No. If you give your height and weight, we show you an indicative guide. Otherwise, the plate guide (half vegetables, a quarter protein, a quarter starches) is enough to get started.
I've never exercised, is it suitable for me?
Yes. The beginner level starts with walking and simple moves at home, and every exercise has an easier option. If you have a medical condition, pain, or are over 45 and haven't been active for a long time, ask your doctor before you start.
Do the menus suit vegetarians and allergies?
Yes. The menu is filtered by your diet (everything, pescatarian, vegetarian, vegan) and excludes the allergens you list. Always check the labels of the products you buy.
How long does it take to build muscle?
The first strength gains come within a few weeks. Visible muscle gain usually takes several months of regular training, with enough protein and sleep. A beginner progresses faster than someone who has trained for years.
Are supplements necessary?
No. A sufficient diet covers the essentials. Protein powder is just a convenient food. Creatine is the most studied supplement for strength in adults, but it isn't recommended under 18. Avoid "fat burners", boosters and any doping product: they are useless or dangerous.
I play club football, does the plan replace my training?
No, it adds to it. The football plan organises your week around your training and your match: recovery, injury-prevention work, activation the day before, meals and sleep. Always follow your coach's instructions first.
I'm in pain during or after exercise, what should I do?
Muscle soreness that disappears in 2 or 3 days is normal. Sharp pain, swelling, pain that gets worse with effort or lasts more than 3 days means you should stop and see a doctor or physiotherapist. Don't play on painkillers.
Where is my data stored?
In your browser if you agree, and in your account if you create one. Your weight, height and health information always stay on your device only. The "Delete my data" button at the bottom of the page clears your device, and "Delete my account" erases your account and your plan.
Does it cost anything?
No. FitBalance is completely free for now: questionnaire, a new plan every week, menus, recipes, guides and tracking. No card, no subscription.
Does it cost anything?
Your first week is free, no card required: questionnaire, menu, shopping list, workouts, recipes and core guides. To get a new plan every week and unlock the advanced guides, Premium costs €4.99 a month or €39.99 a year.
How do I cancel my subscription?
Log in, open "My account", then "Manage or cancel my subscription". Cancelling takes a few clicks, no reason needed. You keep Premium access until the end of the period already paid, and nothing more is charged.
What if Premium isn't right for me?
You have 14 days after your first payment to request a full refund by email, with no questions asked.
Is the site finished?
No, and that's on purpose. FitBalance has just launched and improves every month: new recipes, new languages, exercise photos… If something is missing or doesn't suit you, tell us with the "Share your feedback" form: that's how the site gets better.
Legal information
Legal notice, terms of sale and privacy
English translation provided for information. In case of discrepancy, the French version prevails.
Legal notice
Publisher: [First name Last name], sole trader · SIRET [SIRET number] · [postal address] · Contact: [contact email address].
Publication director: [First name Last name].
Website hosting: Netlify, Inc., San Francisco, United States (netlify.com). Account data hosting: Supabase, Inc., servers located in the European Union.
Payments: Stripe Payments Europe, Ltd., Dublin, Ireland.
Terms of sale
Service. FitBalance provides indicative nutrition and physical activity plans and advice. They don't replace medical advice. No result is guaranteed.
Prices. Monthly Premium: €4.99 per month. Yearly Premium: €39.99 per year. Prices in euros, all taxes included [VAT statement to adapt, for example: "VAT not applicable, article 293 B of the French Tax Code"].
Payment and renewal. Payment is made by card via Stripe on subscription, then at each renewal date. The subscription renews automatically for the same period until cancelled.
Cancellation. You can cancel online at any time from "My account", in a few clicks. Cancellation takes effect at the end of the current period; no further payment is taken.
Withdrawal and refund. You have 14 days from your first payment to withdraw. Write to [contact email address]: you will be fully refunded within 14 days, to the payment method used.
Mediation. If a dispute isn't resolved, you can use the consumer mediator free of charge: [mediator's name and website].
Privacy policy
What we collect. Your email (account), your questionnaire answers and your plan. Your weight, height and health information stay only on your device and are never sent. Payment data is processed by Stripe; we never see your card number.
Videos. Workout videos are hosted by YouTube: thumbnails come from YouTube, and a video only loads (in privacy-enhanced mode) when you tap it.
Your progress. If you are logged in, your streak, points, badges, and the water, challenges and workouts you tick each day are saved to your account so you can find them on all your devices. Your mood and your weigh-ins stay only on your device.
Your feedback. If you use the "Share your feedback" form, we store your message and, only if you provide it, your email address so we can reply. They are only used to improve the site.
Food diary. What you log stays on your device. When you scan or search for a product, the barcode or search term is sent to Open Food Facts to get the nutrition values. Camera images are never saved or sent.
Weather. To show the weather without asking you anything, your approximate city is worked out from your IP address by the GeoJS service, then its coordinates are sent to the free Open-Meteo service, only to get the temperature. You can also choose your city yourself. Your city is saved on your device and you can change it at any time.
Why. To create your plan, sync it between your devices and manage your subscription. No data is sold or used for advertising.
How long. For as long as your account exists. "Delete my account" erases your account and your plan immediately; invoices are kept for the period required by law.
Your rights. Access, correction, deletion, portability and objection: write to [contact email address]. You can also contact the CNIL, the French data protection authority (cnil.fr).
Storage on your device. The site uses no advertising cookies. To know how many people use FitBalance, it counts one visit per device per day, anonymously: only the date, the site language, the approximate country and whether the app is installed are saved, with no identifier, no IP address and no email. It saves your plan and checklist in your browser, only if you agree.