CALCULATE YOUR METABOLIC NUMBER
Enter your info to get your daily personalized carb and calorie targets.
Your Personalized Diet Plan
Your RMR (Resting Metabolic Rate):
Recommended Daily Calories (80% of RMR):
Daily Carb Target:
🍽️ Your Daily Meal Distribution
Green border: Major meals | Yellow border: Light snack
MEAL PLANNER & FOOD SELECTOR
Search and select foods for each meal based on your targets
GUIDELINES
Complete program guidelines and meal schedules
📋 What Counts as Carbs?
CARBS: Everything except meat, eggs, and tofu
PROTEINS: Meat, eggs, tofu, and packaged foods where protein grams > carb grams
MEASUREMENT: All carbs measured in grams
🍽️ 6-Meal Schedule (Based on 7-hour sleep)
🌅
Breakfast
Starch + Fruit (Major)
20% of daily carbs
🍎
Snack 1
Any carb + protein
15% of daily carbs
🌞
Lunch
Starch + Fruit (Major)
22% of daily carbs
🥨
Snack 2
Any carb + protein
8% of daily carbs
🌙
Dinner
Vegetable + Fruit (Major)
20% of daily carbs
🍇
Snack 3
Any carb + protein
15% of daily carbs
🎯 Daily Nutrition Goals
• 5-7 servings of fruits and vegetables daily
• Balanced distribution across 6 meals
• Portion control based on your metabolic number
• Major meals get 70% of daily carbs (5 meals)
• Light meal gets 30% of daily carbs (1 meal – Snack 2)
📊 Carb Levels & Calories
Note: Your daily calorie target is calculated at 80% of your RMR for effective fat loss. Based on that, your carb level is adjusted as below: