Meal Planner

Are you worried not being able to reduce your weight?

No more worries we will guide you through in planning your meal to reduce your weight to your desirable healthy level with the help of our innovative meal planning app. 

Meal planning software creates customized menus based on your dietary preferences, caloric needs, and schedule. Utilize our calorie calculator to achieve your dietary and nutritional objectives. Create a meal plan in a matter of seconds right here.

 

                                                                                                

Steps to follow

 1) Find your Bodyweight in Kilograms

 2) Find your height In centimeters

3) Now calculate Your  Body Mass Index (BMI) 

                                

                   Body Mass index Calculator

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Now lets consider whether you are overweight..... 

If your BMI is less than 18.5, it falls within the underweight range. If your BMI is 18.5 to <25, it falls within the healthy weight range. If your BMI is 25.0 to <30, it falls within the overweight range. If your BMI is 30.0 or higher, it falls within the obesity range

Now if you are Over weight (BMI>25)

Calculate your current  Total Daily Energy Expenditure (TDEE) & Basal Metabolic Rate(BMR) depending on your daily activity levels

Now lets calculate your current Basal  Metabolic Rate (BMR) and Total Daily Energy Expenditure levels (TDEE)  (using revised Harris Benedicts Equation).

1. Select your Sex
2. Enter your body weight ( Kg)
3. Enter your Height (cm)
4. Enter your age (years)
5. Select your current activity level

Basal Metabolic Rate(BMR) & Total Daily Energy Expenditure(TDDE) Calculator

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Now make a note of  your current TDEE value derived from the above(👆 )calculator. 

Now lets Find out the desired bodyweight that you need to achieve to maintain your desired BMI (preferably a value between 18.5-25)

Calculating your Target Body weight.......

To calculate Your Target Body weight use the below App

Steps- 👉Enter your (current ) height in centimeters

          👉 Enter your desired BMI value ( if you need to keep a healthy body weight keep it in between  (18.5-25))

          👉 Now note down the desired body weight to achieve your healthy BMI

Now calculate the TDEE for your Target Body Weight

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Now follow the above steps and calculate the TDEE for your target body weight

Now Compare the TDEE values you have obtained for your current body weight and for your target body weight. If the difference is less than 500 Cal you can safely adopt the desired caloric input to achieve your targeted body weight. If it is more than 500 Cal  better to bring down the caloric inputs in step down  manner ( at 2 weekly intervals) until you have achieved your targeted body weight .

Now once you know the Target Daily Energy Expenditure  (TDEE) for your target body weight you can login Meal planner App plan your meal

How to Plan My meal?

 👉Enter the TDEE value 

 👉Select  meal(breakfirst/Lunch/Dinner)

👉Select the Your desired foods from the drop down menu (Please note if you are suffering from pre existing medical conditions eg Diabetes, Kidney Disease etc - you may select the foods that you have been advised to take and follow the instructions given by your health care provider).

👉Now you will be shown the amount of foods(in grams) that you are permitted to consume keeping up with your TDEE 

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                                Meal Planner App

Important- Keep monitoring your Body weight regularly. The target reduction of 2kg per month  is desirable (and do not  try to exceed more than 2kg/month).

If the difference in TDEE on both occasions is less than 500 calories, you can use the CALORY BURNER APP to calculate how long you should walk for each day to burn 500 calories. For instance, if the difference in TDEE is 300 calories, you could burn the remaining 200 calories by increasing your daily activity level. (For example, by walking).The CALORY BURNER APP might be used to determine how long the walk would require.. 

Find out how many calories that you can burn by walking Click here

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