AI Diet Advice
Enter your body metrics and goal. Get formula-based daily calorie and macro targets plus multi-day meal suggestions.
Tool Guide
What is AI Diet Advice?
AI Diet Advice is for healthy adults: enter your gender, age, height, weight, activity level, and goal (lose weight, maintain, gain muscle, improve energy). It computes BMI, BMR, TDEE, calorie target, and macro targets with standard formulas, then AI arranges 1, 3, or 7 days of breakfast, lunch, dinner, and snack suggestions around your dietary restrictions and food allergies. The output is general dietary reference, not medical advice.
How to use?
- Fill in your gender, age, height, and weight.
- Select activity level, goal, and plan days (1/3/7). Optionally pick dietary restrictions and enter food allergies.
- Click generate to view formula-based daily metrics and multi-day meal suggestions.
- Follow the portion guidance (hand-size rules) for each meal and double-check allergen ingredients yourself.
Use Cases
What to Eat While Cutting
You want to lose weight but don't know your daily calorie budget. Get a formula-based calorie target and a matching day of meals and snacks.
Hitting Protein Goals
You train regularly and need a clear daily protein target in grams plus a week of varied high-protein meal arrangements.
Eating With Restrictions
You avoid pork, are lactose intolerant, or vegetarian, and want diverse daily meal combinations that respect those restrictions.
Limits and data handling
- This tool is for healthy adults and is not suitable for minors, pregnancy, eating disorders, or medical nutrition treatment.
- Allergies, conditions, medication, and special diets require guidance from a qualified professional.
- Calorie and nutrient values are estimates; ingredients, portions, and cooking methods change the actual result.
Body metrics and dietary restrictions are used only for this suggestion. Do not enter medical records, test reports, or unnecessary health information.
Frequently asked questions
Why is my calorie target different from someone else's?
Age, height, weight, activity level, and goal all change the estimated daily requirement.
Can I use this with a food allergy?
You can enter allergies and restrictions, but still check ingredients yourself. Seek professional advice for severe allergies or health conditions.
Can I follow the plan long term?
Adjust it regularly based on weight, activity, and how you feel. Long-term nutrition planning benefits from professional guidance.