Diet Planner & Nutrition Calculator

Diet Planner — Meal Planning & Nutrition Calculator

Calculate your daily nutritional needs, meal plans, and macronutrient breakdown with our comprehensive diet planner. Plan your meals for optimal nutrition, health goals, and dietary requirements.

Step 1: Personal Information

Primary Diet Goal

Body Measurements

Weight (kg)

Height (cm)

Age

Activity Level

Moderate

Recommended Daily Intake

Average adult needs 2000-2500 calories daily. Protein: 0.8g per kg of body weight. Adjust based on activity level and goals.

Step 2: Diet Preferences

Macronutrient Targets

Protein (%)

Carbs (%)

Fat (%)

Meals Per Day

3 meals

Dietary Restrictions

Vegetarian

Vegan

Gluten-Free

Dairy-Free

Show sample meal plan

Show diet type comparison

Balanced Nutrition

A balanced diet typically includes 45-65% carbs, 20-35% fat, and 10-35% protein. Adjust based on your specific health goals and preferences.

Diet Plan Results

Nutrition Summary

Sample Meal Plan

Diet Comparison

Daily Calorie Target

2250

calories per day for maintenance

Protein Target

169 g

Carbs Target

225 g

Fat Target

75 g

BMI

22.9

Protein: 30% | Carbs: 40% | Fat: 30%

Sample Daily Meal Plan

Breakfast

Oatmeal with berries and nuts (approx. 450 calories)

Macros: P: 15g, C: 65g, F: 12g

Lunch

Grilled chicken salad with quinoa (approx. 600 calories)

Macros: P: 40g, C: 45g, F: 25g

Dinner

Salmon with roasted vegetables (approx. 700 calories)

Macros: P: 45g, C: 35g, F: 40g

Snacks

Greek yogurt & fruit (approx. 300 calories)

Macros: P: 20g, C: 30g, F: 8g

Total Calories

2250

Meal Frequency

4 meals

Hydration Goal

2.5 L

Fiber Target

30 g

Diet Type Comparison

Diet Type	Macronutrient Ratio	Daily Calories	Primary Focus

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