DP

Diet Plan Tool

Quick calorie & macro calculator + sample daily meal plan. Fill inputs and click Generate.

Tell us about yourself

Age

Gender Male Female Other

Height (cm)

Weight (kg)

Activity level Sedentary (little/no exercise) Light (1-3 days/week) Moderate (3-5 days/week) Active (6-7 days/week) Very active (physical job)

Goal Maintain weight Lose weight Gain weight

Diet preference Any Vegetarian Non-vegetarian Low-carb / Keto Pescatarian

Protein target (g/kg body weight) — optional

Default 1.6 g/kg (good for most goal-driven plans). Increase for heavy strength training.

Results

BMR

Basal Metabolic Rate

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Calorie Target

Daily calories based on goal

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Macros

Protein / Carbs / Fats (g)

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Macro distribution

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Sample Daily Meals

No plan yet. Click Generate.

Note: This is an estimate tool. For medical conditions, consult a professional.

Tip: You can tweak protein (g/kg) to suit training intensity. Want export as JSON or further customization? Ask and I'll add it.

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