How the planner works

The tool is a transparent rules-based calculator. It is not an AI diagnosis, and its numbers are starting estimates.

Energy

We estimate resting energy with the Mifflin–St Jeor equation, combine ordinary daily movement with separately selected planned exercise, then apply a moderate deficit. The interface rounds to a usable 50-calorie increment and applies a floor of 1,200 kcal for the female equation and 1,500 kcal for the male equation. These floors are broad safeguards, not individualized prescriptions.

Protein and fluids

Protein starts near 1.4 g per kg of a reference weight, capped at current weight. Fluids start near 30 mL per kg, bounded between 1.8 and 3.5 liters. Weather, exercise, medical conditions and clinician advice may change fluid needs.

Priority weights

The percentages are a behavior-design device, not measured biological contributions. Calorie consistency receives the largest default weight, followed by protein and filling foods, daily movement, sleep, strength and hydration. The user's stated obstacle moves five points toward the relevant action.

Limits

Equations can be wrong for an individual. Use a two- to three-week trend to learn. The tool is not designed for anyone under 18, pregnancy, eating-disorder treatment, or medication adjustment. People with diabetes, kidney disease or other medical concerns need individualized guidance.

Privacy

Plan calculations run locally in the browser. A generated plan is saved in this browser so it is ready when you come back. You can clear it by deleting this site's local storage. No form values are sent to a server by this version.