Diet Calculator & Meal Planner
Daily Targets
BMR: — kcal
TDEE: — kcal
Calorie Target: — kcal
Macros:
Carbs: — g
Protein: — g
Fat: — g
Micronutrient Targets (RDA-ish)*
Vit C: — mg
Vit D: — IU
Iron: — mg
Calcium: — mg
Vit B12: — mcg
Potassium: — mg
*Simplified general guidance; individual needs vary.
Progress
Compares your current meal plan vs daily macro targets.
Food Search
Food (per 100g) kcal C (g) P (g) F (g) Vit C (mg) Ca (mg)
Click “Add” to include a food in your meal plan; you can edit grams later.
My Meal Plan
FoodGramskcalCPFVit CCa
Total kcal: 0
Carbs (g): 0
Protein (g): 0
Fat (g): 0
Vit C (mg): 0
Calcium (mg): 0
Start by hitting protein and calorie targets. Fill remaining calories with whole grains, fruits/veggies, and healthy fats.
About the Diet Calculator & Meal Planner
Purpose

Converts your profile and goal into a daily calorie target and macro split, then breaks that into meals you can follow. It is a planning tool, not medical advice.

How it works
  1. Estimate energy needs via BMR → TDEE (from age, sex, height, weight, activity).
  2. Apply goal: maintain, deficit for fat loss, or surplus for gain.
  3. Allocate macros: protein, fat, carbs using selected ratios or presets.
  4. Distribute macros and calories across chosen meals/snacks.
Core formulas
BMR (Mifflin–St Jeor)
  Men:   10·kg + 6.25·cm − 5·age + 5
  Women: 10·kg + 6.25·cm − 5·age − 161
TDEE = BMR × ActivityFactor
Target Calories:
  Maintain = TDEE
  Lose     = TDEE × (1 − deficit%)
  Gain     = TDEE × (1 + surplus%)

Macros:
  Protein (g) = protein_per_kg × weight_kg   (typical 1.6–2.2 g/kg)
  Fat (kcal)  = target_kcal × fat_percent    → Fat (g)  = fat_kcal / 9
  Carbs (kcal)= target_kcal − protein_kcal − fat_kcal
               → Carbs (g) = carb_kcal / 4
Per-meal grams = daily grams ÷ meals_count
Why it matters
  • Gives a concrete daily calorie and macro target aligned to your goal.
  • Turns targets into simple meal portions for execution.
  • Supports steady, sustainable change rather than crash dieting.
Fields in this calculator
  • Age, Sex, Height, Weight: Used to compute BMR.
  • Activity level: Multiplies BMR to TDEE (sedentary → extra active).
  • Goal: Maintain, lose, or gain.
  • Rate (deficit/surplus %): Typical loss 10–20%, gain 5–15%.
  • Protein target: g/kg body weight or preset.
  • Fat %: Share of calories from fat; carbs fill the remainder.
  • Meals per day: Splits macros/calories across meals/snacks.
  • Dietary rules (optional): cuisine, halal/veg, allergies, dislikes.
Meal planning logic
  • Daily targets → per-meal grams for protein, carbs, fat.
  • Maps grams to common foods (e.g., 30g protein ≈ 120g cooked chicken; 40g carbs ≈ 100g cooked rice).
  • Adds fiber target (≥ 25–35 g/day) and basic hydration guidance.
Good practice
  • Weigh weekly and track a 2–4 week trend; adjust calories ±5–10% as needed.
  • Prioritize whole foods and adequate protein; include vegetables at each meal.
  • Pair diet with resistance training and consistent sleep.
  • Avoid extreme deficits for long periods.
Limitations
  • Equations are averages; individual metabolism varies.
  • Food labels and portion estimates can be off; measure when possible.
  • Medical conditions require clinician guidance.

Educational planning tool. Not a medical prescription. Consult a professional if pregnant, under 18, or managing a health condition.