Diet Plan Generator

Generated Result

Personal Profile

Age

Gender

Height (cm)

Weight (kg)

Body Fat % (optional)

Used for Katch-McArdle when selected.

Activity Level

Main Goal

Weekly Change Target (kg)

Calorie Method

Manual Calories

Training-Day Calories

Portion Units

Nutrition Targets

Protein (g/day)

Carbohydrates (g/day)

Fat (g/day)

Fiber (g/day)

Sugar Limit (g/day)

Sodium Limit (mg/day)

Leave macro fields blank to calculate balanced targets automatically.

Diet Preferences

Diet Style

Cuisine

Spice Preference

Budget

Cooking Skill

Maximum Cooking Time

Leftovers

Maximum Meal Repetitions

Allergies / Intolerances

Foods to Avoid

Foods to Include

Pantry Inventory

Meal Schedule

Plan Length

Meals Per Day

Snacks Per Day

Intermittent Fasting

Eating Window Start

Eating Window End

Fasting presets adjust suggested meal timing while keeping nutrition targets unchanged.

Formula used

Mifflin BMR: men = 10W + 6.25H − 5A + 5; women = 10W + 6.25H − 5A − 161.
Revised Harris-Benedict: men = 88.362 + 13.397W + 4.799H − 5.677A; women = 447.593 + 9.247W + 3.098H − 4.330A.
Katch-McArdle: BMR = 370 + 21.6 × lean body mass.
TDEE = BMR × activity factor. Goal calories adjust TDEE for loss, maintenance, or gain.
Macro calories: protein × 4 + carbohydrates × 4 + fat × 9.

How to use this calculator

Enter your profile and choose a nutrition goal. Select diet style and food restrictions next. Set meal timing, cooking limits, budget, and plan length. Generate the plan and review daily targets before using it. Replace meals when you want more variety. Print the plan or export data for your own records.

Example table

Example	Calories	Protein	Carbs	Fat	Meals
70 kg moderately active adult	~2,250	~140 g	~240 g	~75 g	3 + 1 snack
Weight-loss setup	~1,900	~140 g	~185 g	~65 g	3 + 1 snack
Higher-protein setup	~2,300	~170 g	~220 g	~75 g	4 + 1 snack

Important note

This generator provides general nutrition planning information. It is not medical advice or a substitute for individualized care. People with medical conditions, pregnancy, eating disorders, or medically restricted diets should seek qualified professional guidance.