Calorie Intake and Diet Planner
Gender:
Male
Female
Age (years):
Height (cm):
Weight (kg):
Lifestyle:
Sedentary (little to no exercise)
Lightly Active (light exercise 1-3 days/week)
Moderately Active (moderate exercise 3-5 days/week)
Very Active (intense exercise 6-7 days/week)
Goal:
Maintain Weight
Lose Weight
Gain Weight
Current Body Type:
Ectomorph - Skinny
Mesomorph - Athletic
Endomorph - Bulk
Calculate
Meal Suggestions
What do you prefer?
Vegetarian
Vegan
Non-Vegetarian
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Key Lifestyle Habits for a Better Life
For Males
Incorporate strength training exercises at least 3 times a week to build muscle mass.
Maintain proper hydration by drinking at least 3 liters of water daily.
Focus on a high-protein diet to support muscle recovery and growth.
Reduce stress through activities like meditation or outdoor sports.
For Females
Include a mix of cardio and strength training to maintain overall fitness and bone health.
Ensure adequate intake of calcium and vitamin D for stronger bones.
Practice mindfulness activities like yoga to improve mental health.
Focus on balanced meals with plenty of vegetables, lean proteins, and healthy fats.
Sleep Cycle Tips:
Follow a consistent sleep schedule by going to bed and waking up at the same time daily.
Aim for 7-9 hours of quality sleep each night.
Limit screen time at least 1 hour before bed to improve sleep quality.
Create a relaxing bedtime routine, such as reading or meditating.
Weight Loss Tips:
Incorporate regular physical activity, such as walking, jogging, or strength training.
Eat smaller, more frequent meals to maintain energy levels and reduce overeating.
Focus on whole foods like vegetables, fruits, lean proteins, and whole grains.
Track your calorie intake to stay within your daily target.
Build muscle mass, as it increases metabolism and helps burn calories even at rest.