Meal Plan Calculator

The Meal Plan Calculator helps users estimate their daily calorie and macronutrient needs based on personal metrics such as weight, height, age, gender, activity level, and fitness goals.

Use Our Meal Plan Calculator

How to Use the Meal Plan Calculator

The Meal Plan Calculator is designed to help you determine your daily nutritional needs based on your personal attributes and lifestyle. Follow this step-by-step guide to effectively use the calculator:

Step 1: Enter Your Personal Information

  • Weight (kg): Enter your weight in kilograms. Ensure the value is between 30 kg and 300 kg and use increments of 0.1 kg.
  • Height (cm): Enter your height in centimeters. Ensure the value is between 100 cm and 250 cm and use increments of 0.1 cm.
  • Age: Type in your age. It should be a whole number between 18 and 120.
  • Gender: Select your gender from the options provided; either Male or Female.

Step 2: Specify Your Lifestyle and Goals

  • Activity Level: Choose your activity level from the dropdown list. Options include Sedentary, Lightly active, Moderately active, Very active, and Extra active. Each activity level is associated with a specific activity factor that will be used to calculate your daily energy expenditure.
  • Goal: Select your fitness goal from Weight Loss, Maintain Weight, or Weight Gain. This will determine your target daily calorie intake.

Step 3: Calculate Your Results

Once you have filled in all the necessary input fields, the calculator will compute your results automatically. These include:

  • Basal Metabolic Rate (BMR): This is the number of calories your body needs to maintain basic physiological functions at rest. It is calculated using your weight, height, age, and gender.
  • Total Daily Energy Expenditure (TDEE): This represents the total number of calories you need per day, calculated by multiplying your BMR with your activity level.
  • Target Daily Calories: Based on your selected goal, this is the calorie intake you should aim for daily.
  • Daily Protein Target: This is the amount of protein you need daily, calculated as twice your weight.
  • Daily Fats Target: This indicates the amount of fats you should consume daily, which is 25% of your target calories, converted into grams.
  • Daily Carbs Target: This calculates the amount of carbohydrates required daily after accounting for calories from proteins and fats.

Use these calculated values to plan your meals to meet your dietary goals effectively.