The Diet Plan Calculator helps you create a personalized daily nutrition plan based on your age, gender, weight, height, activity level, dietary preferences (vegetarian or non-vegetarian), health goal (lose weight, maintain, or gain), and cultural food style (e.g., South Asian, Western, East Asian, or Mediterranean).
🔍 What It Does:
- Calculates your daily calorie needs using standard formulas like Mifflin-St Jeor.
- Breaks down your ideal macronutrients (carbohydrates, protein, fats) based on your goal.
- Suggests balanced meal plans for breakfast, lunch, dinner, and snacks.
- Scales food portions based on your calorie range:
- Below 1500 kcal
- 1500 – 1799 kcal
- 1800 – 2099 kcal
- 2100 – 2500 kcal
🍱 Meal Plan Highlights:
- South Asian: Cooked rice, dhal, curries, tropical fruits
- East Asian: Rice, tofu, steamed vegetables, noodles
- Western: Sandwiches, oats, eggs, grilled meats or vegetables
- Mediterranean: Legumes, olive oil, pita, cheese, salad
- Each culture includes vegetarian options
🧠 How to Use:
- Enter your personal and physical details.
- Choose your activity level and goal.
- Select if you’re vegetarian.
- Choose your preferred cultural food style.
- View your daily calorie target, macros, and meal plan.
This tool is perfect for creating healthy, culturally relevant diet plans tailored to your lifestyle and fitness goals.