Healthy Body Weight – Nutrition Plan

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Get a personalized daily calorie & macro plan in seconds — based on your body, activity, and goal.

Tell Us About Your Current Lifestyle

These questions help estimate your energy needs and build a realistic daily plan.

Your Personalized Nutrition Plan

Key Numbers

BMI:
BMR: kcal/day
Daily Calories: kcal/day

Daily Macros

Protein: g/day
Carbs: g/day
Fat: g/day

Fiber & Hydration

Fiber Target: g/day
Water Intake: L/day

Example Day on This Plan

Breakfast

Greek yogurt + berries + oats + a handful of nuts.

Lunch

Grilled chicken or lentils + quinoa/brown rice + mixed salad with olive oil.

Snack

Fruit + handful of nuts or hummus with veggie sticks.

Dinner

Baked fish/tofu + roasted vegetables + small serving of whole grains or potatoes.

Tip: Try to split your protein across all meals and keep most carbs around daytime and workout hours.

How to Use These Numbers

Stay within your daily calorie target on average over the week.
Hit your protein goal first — it supports muscle, satiety, and metabolism.
Use carbs mainly around active hours; keep evenings lighter if your goal is fat loss.
Hit your fiber and water goals to support digestion and appetite control.
Adjust by ±100–150 kcal after 2–3 weeks depending on progress.