For men who used to train. About a kilo of fat a week, a few minutes a day — and the muscle you built stays.
Founding price: R199 a month for life for our first 100 members — then R249.
The target is about a kilo a week. Steady enough to keep, not a crash you bounce back from.
A protein target set from your body weight and a sensible pace protect what you built.
Braai, a glass of wine, dinner with friends. No banned foods, no meal prep.
Snap your meals, step on the scale, close the day. No weighing food, no spreadsheets.
You finish leaner, still strong, and ready for a proper recomposition.
Do the work for 100 days. If it doesn’t work, you get every rand back.
Sound familiar?
Maybe it was rugby, the Cycle Tour, the gym or the mat. The strength is still there. But the belt moved a notch at a time, for years, and one day a photo told you what the scale wouldn’t.
You know how to train. What nobody taught you is how to lose fat without losing what you built — or without a diet that falls apart at Thursday’s braai. And on a bad morning the scale jumps a kilo of water, and it feels like proof you’ve failed.
You didn’t lose your discipline. You lost your scoreboard.
Up 1.4 kg on a Monday. Down 0.8 on Wednesday. Every day a verdict.
The flat bit is a birthday dinner. The line barely noticed.
Nothing new — and that’s the point
Every coach, every podcast, every app says the same thing. And they’re right. The rules were never the problem. Living them on a Tuesday in week seven is.
Knowing isn’t the hard part. Delivering is. 100k is built for delivering.
The method
Every other plan asks you to win every single day. 100k asks one thing: add yesterday to the total. A great day adds a lot. A bad day adds a little. Either way, you’re further along.
Why 100,000? By the standard rule of thumb it’s roughly 13 kg of stored body fat. At a sensible 1,000 a day — mostly from walking — that’s about 100 days.
How it works
Point your camera at the plate. The app estimates calories and protein in seconds and tells you how sure it is. Nudge the portion if it’s off, or type the kJ straight off the pack.
Walking does the burning; protein protects the muscle you already have. Your steps may already count for your watch or your medical aid’s rewards — here they count for your waistline too.
Coffee in hand: step on the scale, drop in yesterday’s Oura or watch screenshot, tap close. The day’s deficit lands on your total. Reminders nudge you if anything is missing.
The coach
The coach inside the app reads your day and gives you one useful note — after a meal, every morning, and whenever you ask. Not “great job!” on autopilot. Not guilt when life happens.
A birthday dinner is part of the plan, not a break from it. 240 kcal is under 1% of what you’ve built. Today is a normal day: walk, 180 g protein.
That’s too little to keep muscle and sleep well. A bigger gap isn’t faster progress — it’s the kind that rebounds. Have a real dinner with 50 g+ protein.
That’s Sunday’s salt and carbs holding water. Your week banked 6,410 kcal and the trend is still heading down. Ignore the spike, trust the sum.
Why it exists
I’ve trained jiu-jitsu, ridden my bike and done EMS sessions several times a week. I’ve also weighed 125 kg.
The first time, I counted my way from 125 down to 95. Then came hard years in business, constant travel, and the rhythm was gone. At 105 kg a light went on. Same basics: count, walk, eat my protein. By 2024 I was back at 95.
Then it happened again. This time I only woke up at 107 kg, at almost 40. I’m on that third comeback right now, logging every day in this app: 108 days in, 103,753 kcal banked, past my first 100,000, and 97.4 kg on the scale.
Falling off isn’t the failure. Putting the tool down is.
— Michał, founder, Cape Town
The founder’s open log
Every day I close in the app lands here automatically: my running total, my weight trend, the bad days too. No screenshots picked after the fact, no before-and-after photos — just the log.
Live from the 100k app · last closed day 31 Oct
Why it works
100k doesn’t invent a new diet. It makes four well-studied habits easy enough to do every day.
A review of 22 studies found the same pattern again and again: people who track what they eat, how they move and what they weigh lose more weight. Snapping a photo is the easiest way we know to track.
Burke et al., Journal of the American Dietetic Association, 2011In a six-month trial, people who weighed in daily on a connected scale and got feedback lost about 6 kg on average. 100k reads the trend for you, so a salty Monday doesn’t knock you off.
Duke & UNC daily self-weighing trialMen in a calorie deficit on high protein lost more fat — and gained about 1.2 kg of lean mass — than men on lower protein, who only held on to theirs. That’s why your protein target is set from your body weight.
Longland et al., American Journal of Clinical Nutrition, 2016Weight-loss programmes run at football clubs worked for men who never joined a “diet”: people like them, plain talk about beer, no lectures. 100k speaks the same way — braai included.
Football Fans in Training, BMC Public Health, 2014Who it’s for
The muscle is still under there. 100k takes the fat off at a steady pace while protein protects what you built — and leaves you with the base for a proper recomposition.
You have a solid, muscular build under the extra weight and want to keep it while the fat comes off.
You once trained, played or competed, and want that body back without living in a gym.
You’d rather walk an extra 4,000 steps than give up dinner with friends.
You want a few minutes a day, a clear number, no rule book.
You’ve never built muscle: you’ll get lighter, but “sculpted” needs strength training on top.
You want 10 kg in two weeks: this is the sane pace, about one kilo a week.
You have a medical condition or a history of disordered eating: please talk to a doctor first. 100k may not be right for you now.
Your 100k
The same maths the app uses on day one: what you burn, the floor you never go under, the protein that protects your muscle — and roughly how long your 100,000 takes.
Estimates from the Mifflin–St Jeor formula. The app replaces them with your real burn from your watch or Oura.
Walk an extra 4,000 steps a day and it comes down by about two weeks.
Start with these numbers — 7 days freePrice
At a steady pace, 100,000 kcal takes about 100 days. That’s under R7 a day. One plan, everything included. Try it 7 days free — no card needed.
App subscription · first 7 days free, no card · cancel any time
Founding price for our first 100 members: R199 a month for as long as you stay subscribed. After that, R249.
Start 7 days freeThe 100-day guarantee
We don’t want your money for an app you didn’t use. We want it for a comeback that happened. So if you put in 100 honest days and it didn’t work for you, tell us why and we refund every payment you made.
“Honest days” isn’t a feeling — the app records it. Full wording in our Terms.
Meet those four and the refund is full. No haggling.
No. Walking is the engine of 100k. Strength training helps you build shape and you’re welcome to do it, but the method works without it — especially if you trained in the past and the muscle is still there.
That’s exactly what 100k is built to avoid. Your protein target is set from your body weight, the pace is about a kilo a week, and there’s a personal floor you never go under.
No. Without one, the app estimates your daily burn from your body data. If you have an Oura, Apple Watch, Garmin or Whoop, drop in a screenshot of the day’s total burn and the app reads the numbers for you.
Roughly right, and honest about it: each estimate shows how sure it is, and you can adjust the portion or type the kJ from the label. The method counts a total over weeks, so being consistently close beats being perfect once and then giving up.
Counters count. They don’t tell you what yesterday meant, they reset to zero every morning, and most people quit them in week two. 100k turns your days into one total that keeps growing, reads your watch screenshot for the burn, and has a coach that tells you what to do tonight. And it comes with a 100-day money-back guarantee.
Because it asks for less: three steps in the morning and photos of what you eat — a few minutes a day. And because a bad day can’t undo your progress: it just adds a little less to the total. That’s the part that kept me going three times.
No meal plan, no banned foods. You eat normal food, keep protein high and walk more. The starter menu is an example to copy if you want a head start, not a rule.
Both. 100k runs in your phone’s browser — open it, add it to your home screen, and it works like any other app. Nothing to download from a store.
Close at least 90 of your first 100 days with your meals logged and weigh in at least 5 times in each of weeks 1–14. If it still didn’t work, write to us within 14 days after day 100, tell us why and confirm you followed the plan. We refund every payment in full.
Your data is stored in the EU, protected per account, and used only to run your plan. Meal photos are analysed automatically to estimate calories. You can ask us to export or delete everything at any time.
Any time, in two taps. Your first 7 days are free and don’t need a card — if you don’t continue, nothing is charged.
Start today. Your first 7 days are free and need no card — and our first 100 members keep R199 a month for as long as they stay subscribed.
Start 7 days freeR0 today · iPhone & Android · 100-day guarantee