How these are estimated: When height, weight, and age are provided, energy uses the Mifflin-St Jeor predictive equation (the most widely validated in adults) multiplied by an activity factor, and protein scales by grams per kilogram of body weight. When body data is missing, a simpler profile-only fallback is used.
⚕️ These are probable ranges, not prescriptions. Individual needs vary with body composition, medical conditions, medications, pregnancy, and more. Use them as a starting point for a conversation with a clinician or dietitian.
🥬 Baseline reminder: plants first, whole foods, gentle cooking. These targets tell you how much; the anchors below tell you where it should come from.
Select an eating structure to see the slot breakdown.
💡 How to read this list: these are broad categories, not a shopping list. No single ingredient is mandatory — the goal is to rotate across them so you get a wide spread of nutrients. Quantities are not specified here; use the portion cues in the meal structure above.
This app provides general educational information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or dietary changes.
Never disregard professional medical advice or delay seeking it because of something you have read in this app. If you have a medical emergency, call your doctor or emergency services immediately.
The anchor categories, portion cues, and ingredient suggestions are general information about meal structure and food choices, not personalised medical guidance. If you have a diagnosed condition, treat these as conversation starters with your GP or an Accredited Practising Dietitian — not as instructions.