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DIET TOOL.
Set a calorie target and macro split, then build the day against it. Everything is measured in grams. Pure data, no guesswork.
Set a calorie target and macro split, then build the day against it. Everything is measured in grams. Pure data, no guesswork.
Portions are entered as real servings. Behind each one we convert to raw grams, because the nutrition data is measured raw — that is where most diet maths goes wrong.
Rough reference ranges for a general adult, not a diagnosis or a target to hit exactly. Low readings are common on paper for anyone who isn't logging supplements or fortified foods.
Everything across every day for this person, added up and rounded to something you'd actually buy.
Opens on any device, no login. Anyone with the link can view it, so only share it with people you'd want to see it.
Used to send this one plan, and to reply if you write back. Not added to a marketing list. See the privacy policy.
Leave your email — this comes to me directly, pre-filled with what you've already entered here, and I'll follow up personally.
This is a calculation tool, not medical or dietetic advice. It does arithmetic on published food composition data. It does not know you, your medical history, your medication, or your bloodwork, and it is not a substitute for a doctor or a registered dietitian.
It holds no allergen information whatsoever. Nothing here flags nuts, dairy, gluten, shellfish, soy, or any other allergen, and it cannot account for cross-contamination in cooking or processing. If you have a food allergy or intolerance, check every ingredient yourself. We accept no responsibility for any reaction, illness, or harm arising from food chosen or prepared using this tool.
Do not use it as your sole guide if you are pregnant or breastfeeding, under 18, or managing diabetes, kidney or liver disease, an eating disorder, or any condition affecting what you can eat. Speak to a professional who can see the whole picture first.
If your relationship with food or your body feels distressing, calorie targets can make that worse rather than better. In India, Vandrevala Foundation runs a free 24×7 helpline on 1860 266 2345 or 1800 233 3330, and speaking to your doctor is always a reasonable first step.
Nutrient values are population averages from published tables. Real food varies with variety, soil, season, storage and cooking, and household measures like a katori or a roti are approximations that differ between kitchens. Treat every number here as an estimate with real error bars, not a measurement of what you actually ate.
Food composition: Indian Food Composition Tables 2017 (IFCT 2017), National Institute of Nutrition, ICMR, Hyderabad. Energy is derived from macronutrients (4/9/4) rather than the table's stated energy column, which is absent or inconsistent for some entries.
What did the tool help you work out, rather than what it changed about you — this is a review of the tool, not a health outcome.
Reviewed before it's shown publicly. See the privacy policy.
Transparent drops the background so you can lay it over your own photo in Stories.
Shows the food and its numbers — never your weight, goal or deficit.