Lipoly
Your Fat Loss Sprint Guide
MFP logs what you eat. Lipoly calculates what you should eat — and tells you exactly when you're done.
Free for 7 days: set up your profile, build meal plans, configure your FLS exercise program and sprint. Payment required to begin the active Fat Loss Sprint phase.
Calorie trackers are accurate and useful. The problem is that they're passive — they record what you've already decided to eat. When your goal is open-ended and your rules are flexible, adherence collapses. Not because you lack willpower, but because no finish line exists.
Most people using calorie trackers eat at a 300–500 calorie daily deficit. At that pace, meaningful fat loss takes 3–6 months. Research shows 18% of slow dieters drop out before seeing results (Purcell et al., The Lancet, 2014). The protocol isn't failing them. The timeline is.
Lipoly is a protocol app, not a tracker. It calculates your exact daily protein, fat, and calorie targets from your body composition — then gives you a defined sprint of 14, 21, or 28 days to execute it. The app tracks everything. You follow the structure. The finish line is visible from day one.
The other difference: Lipoly is designed to be finished. General logging apps require you to keep using them indefinitely just to maintain your results — the logging never ends. Lipoly teaches you what real food portions and targets look and feel like through the protocol, so you leave with that knowledge, not a permanent app dependency.
| MyFitnessPal / Cronometer | Lipoly | |
|---|---|---|
| What it does | Logs what you eat; calculates totals | Calculates what you should eat and guides you through it |
| Macro targets | Generic estimates or manual entry | Personalised from your body fat %, sex, and lean body mass |
| Protocol structure | None — logs your choices | Tracking Phase → Fat Loss Sprint → Maintenance Phase |
| Defined end date | No | Yes — 14, 21, or 28 days |
| Training guidance | No | Structured strength program, 2x/week required |
| Supplementation | No | Full protocol: electrolytes, fish oil, vitamins, minerals |
| Recovery phase | No | Mandatory 14-day Maintenance Phase after every sprint |
| Refeeds | No | Scheduled automatically per Sprint Level |
| AI meal planner | Barcode scanner / food diary | Plan meals in plain English to hit daily targets — "150g chicken, 100g broccoli" |
| Designed to be finished | No — ongoing logging indefinitely | Yes — 14–28 day sprint, then you're done |
| Cost | Free–$20/mo | $9.99/wk · $29.99/mo · $149.99 lifetime |
In a randomised controlled trial published in The Lancet (Purcell et al., 2014), 200 adults were split into two groups: one using a rapid structured protocol, one using standard gradual caloric restriction. The results:
Both groups regained a similar proportion of lost weight over the next three years. Rate of weight loss did not predict rate of weight regain. The assumption that slow and steady beats rapid and structured is not supported by the full body of evidence.
Full references available in Lipoly's scientific resource library.
Weight, body fat %, sex. The app calculates your FLS Sprint Level (1, 2, or 3), your sprint duration (14, 21, or 28 days), and your exact daily protein, fat, and calorie targets.
Plan each day's meals in plain English — the AI meal planner calculates whether your targets are met before you eat, not just after. Track habits, supplements, and training daily. Refeeds are scheduled for you. The app guides every day.
After your sprint, a mandatory 14-day Maintenance Phase locks in your results, resets your metabolism, and gives you two weeks of practising maintenance-level eating — building the habits that make the result stick.
The Fat Loss Sprint prescribes 2.2–3.0 g/kg lean body mass of protein — well above the threshold for lean mass preservation. Combined with twice-weekly resistance training (required by the protocol), the conditions for muscle retention are in place. Longland et al. (2016) showed that high protein + resistance training at a 40% deficit resulted in muscle gain alongside fat loss.
Week one includes water and glycogen loss — this is normal and expected with any low-carbohydrate approach. From week 2 onwards, 75–90% of weight loss comes from fat when protein and training are maintained (Palgi et al., 1985 — 668-patient case series).
The Purcell RCT (2014) found regain rates were identical between rapid and gradual groups over a 3-year follow-up. What determines long-term results is your post-sprint behaviour — which is exactly what the mandatory 14-day Maintenance Phase is designed to build.
7 days free to set up, plan, and explore. Payment required to begin the active sprint phase.
See your numbers
Sprint level, calculated macros, and a recommended duration — based on your body composition.
Free 7-day trial · No charge today · Cancel anytime