Free Diet Plan Calculator

Tell us about yourself

We use this to calculate your personalised nutrition targets using clinical formulas.

Your Name

Age (years)

Weight (kg)

Height

Gender

Activity Level

SedentaryLittle/no exercise

Light1–3 days/week

Moderate3–5 days/week

Heavy6–7 days/week

Your Goal

Lose Weight

Calorie deficit plan

Maintain Weight

Sustain current health

Gain Muscle

Calorie surplus plan

Please note These are general estimates based on clinical formulas (Mifflin-St Jeor BMR). Your actual needs may vary based on medical conditions, medications, and lifestyle. This is not medical advice — consult Ananya for a personalised plan.

Your Personalised Nutrition Plan

Hi — here's your estimate based on the goal.

—

BMR (kcal)

Calories at rest

—

Daily Target (kcal)

Your goal

—

TDEE (kcal)

Maintenance calories

Macro Breakdown

—Protein—

—Fat—

—Carbohydrates—

—Daily Fiber

—Daily Water

Important Final requirements change depending on age, sex, medical conditions, activity level, and goal. These numbers are a starting point — Ananya can fine-tune them for your exact situation.

Download Your Diet Plan PDF

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