About the AI Meal Plan
What is the AI Meal Plan?
This meal plan calculator turns daily targets into a practical plan. Set your calories, protein goal and fat share; carbohydrates fill the remaining calories.
It then divides everything across 3–6 meals using a sensible split – larger lunch and dinner, smaller snacks – so each meal has a clear target.
How to use the AI Meal Plan
- Daily Calories (kcal) (sample: 2,200)
- Protein Target (g) (sample: 140)
- Fat (% of calories) (sample: 25)
- Meals per Day (sample: 4)
- Press Build Meal Plan (results also refresh as you type). The result card shows the Calories per Meal (average), along with Daily protein, Daily carbohydrates, Daily fat and Carbohydrate share.
Formula used
Carbohydrates (g) = (Calories − Protein × 4 − Calories × Fat %) ÷ 4
- Meal split (4 meals) = breakfast 25%, lunch 35%, snack 10%, dinner 30%
Adjust the split to your routine; total daily intake matters most.
Worked example
These are the sample values already filled in the calculator above, and the result it returns for them:
| Input | Sample value |
|---|---|
| Daily Calories (kcal) | 2,200 |
| Protein Target (g) | 140 |
| Fat (% of calories) | 25 |
| Meals per Day | 4 |
| Result | Value |
|---|---|
| Calories per Meal (average) | 550 kcal |
| Daily protein | 140 g |
| Daily carbohydrates | 273 g |
| Daily fat | 61 g |
| Carbohydrate share | 49.5% |
Tips for using the AI Meal Plan
- Put a protein source in every meal – dal, paneer, eggs, curd, chicken or fish.
- Keep evening snacks light and protein-rich to control hunger.