Dietenza

Dietenza Diet Planner

Your personal meal plan

A plan built from foods common in your country, with quantities in grams and household measures. Nothing you enter is saved or sent to our servers.

  1. 1Country
  2. 2About you
  3. 3Goal
  4. 4Health check
  5. 5Food choices
  6. 6Plan options
Where do you live?

We use foods, dishes and names that are common in your country.

How your plan is calculated

Energy: Mifflin–St Jeor equation × activity factor, adjusted by about 7,700 kcal per kg for your weekly rate. Minimums are 1,200 kcal (women) and 1,500 kcal (men), and any surplus is capped at +500 kcal.

Protein: 1.0 g/kg (maintain), 1.2 g/kg (weight loss) or 1.4 g/kg (weight gain), kept within 10–35% of energy. Above a BMI of 25 we use the weight at BMI 25. Fat: 28% of energy. Carbohydrate: the remaining energy, checked against 45–65%. Fibre: 14 g per 1,000 kcal (at least 25 g).

Food values: USDA FoodData Central, SR Legacy (2018). Portions are rounded to practical amounts, so totals are close estimates, not exact values. Real foods vary by brand, recipe and cooking.

This planner is for generally healthy adults. It is not medical advice and has not been reviewed by a registered dietitian. Full references are listed in your plan download.

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