Best Diet Calculator
Calculate your perfect diet plan with personalized calorie and macronutrient targets based on your body metrics, activity level, and health goals.
Step 1: Personal Metrics
Understanding Your Metrics
These metrics are used to calculate your Basal Metabolic Rate (BMR) – the number of calories your body needs at rest to maintain basic functions.
Step 2: Activity & Goals
About Calorie Targets
A 500 calorie daily deficit typically leads to about 1 pound (0.45 kg) of weight loss per week. For muscle gain, aim for a 250-500 calorie surplus with adequate protein.
Diet Plan Results
Daily Calorie Target
Diet Type Comparison
| Diet Type | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|
Macronutrient Breakdown
Sample Meal Plan
Based on your calorie target
Breakfast: 3 eggs, 2 slices whole grain toast, 1 avocado
Lunch: Grilled chicken breast (150g), quinoa (1 cup), mixed vegetables
Dinner: Salmon fillet (200g), sweet potato, steamed broccoli
Snacks: Greek yogurt, mixed nuts, protein shake
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