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DietXP Diet Plan Calculator

Fill in one form and get the same 7-day Indian meal plan, with practical portions, food swaps, a shopping list and a printable report.

Create My Indian Diet Plan See what the plan includes

7-day plan
Indian foods
Practical portions
Shopping list
Printable report

Explore calculators Read food guides Shop nutrition products

New: make your plan by chatting with DietXP Intelligence

Nutrition data ready Recipes, portions and weekly planning are loaded.

1Profile
2Goal
3Preferences
4Your Plan

Step 1 of 4: Your Profile

Your Profile

Start with the basics. Optional measurements can be added after this.

Measurement units

Age (years) Sex Height (cm) Height (ft / in) Weight (kg)

Add optional report and health measurements

Name for your report optional

Waist circumference (cm) optional Hip circumference (cm) optional

Optional. Enter waist and hip in centimetres. They estimate your waist-to-height and waist-to-hip ratios.

Your Goal

Choose the direction and activity level that best matches your current routine.

What is your goal?

Lose fat Controlled calorie deficit with filling meals. Maintain weight Balanced portions for a steady routine. Gain muscle Higher calories with protein support.

How active are you?

Desk based Low steps, mostly sitting. Lightly active Walks or household activity. Moderate Planned exercise most days. Very active Physical work or hard training. Athletic High-volume training.

Fat-loss pace A gentler pace is easier to follow. Faster plans need better recovery and protein. Training experience Resistance training? Muscle-gain plans work best with regular resistance training. Meals per day

Food Preferences

This helps the planner choose Indian recipes you can actually follow.

Diet type

Vegetarian Dal, curd, paneer, soy, millets and vegetables. Eggitarian Vegetarian meals with egg options. Non-vegetarian Includes chicken, fish or egg where suitable.

Region Budget Weekly food budget (INR per person, optional) Budget comparisons require prices for every ingredient. Ingredient reuse Your ingredient prices (optional) Use the names from your shopping list and the price per kg you pay. Waste, delivery and packaging are not included. Foods without a price are left out of the total. Cooking complexity Weekly cooking style Choose planned repeats for easier prep, or more variety for fewer repeated dishes. Meal timing Food compatibility Uses common Indian food-combination preferences as comfort rules, not as medical treatment. Morning note optional Allergies optional Foods to avoid optional Preferred foods optional

Health conditions tick any that apply Diabetes Thyroid High BP Kidney disease PCOS Pregnancy / lactation Other condition

Important before you continue

This planner gives educational estimates for adults. Please use professional review before following a plan if any of these apply:

Pregnancy, breastfeeding, kidney disease, liver disease, heart disease or cancer treatment
Diabetes on medicines or insulin, active illness, recent surgery or eating-disorder history
Any condition where your doctor has asked you to control protein, potassium, phosphorus, sodium, fluid or carbohydrates

Review and create plan

Check your setup, then create your weekly Indian meal plan.

Your report will include meals, portions, swaps, daily targets, a shopping list and a printable PDF.

Saved in this browser

Your plan preview

Build a weekly Indian plan

Calories: Complete profile
Protein: Complete profile
Meals: 4 meals/day
Goal: Lose fat
Diet: Vegetarian
Region: North Indian
Activity: Lightly active

Your full weekly table appears after step 4.

Indian meals with practical portions
Swaps for disliked foods and allergies
Shopping list based on the selected week
Educational tool for adults aged 18-80

Analyse a meal or a day

Add foods and gram amounts to estimate calories, protein, carbs, fat and fibre. Your list is saved only in this browser. Tip: 1 katori cooked dal is about 30 g raw dal, 1 chapati is about 30 g atta and 1 tsp oil is 5 g.

Qualified professional workspace

Professional planning workspace

For trained professionals who need calculation support, nutrition screening, exchange planning, carb counting and safety checks. Every target and recommendation shows the DietXP rule and the guideline evidence behind it (with its verification status). This is evidence-linked support for a qualified professional, not autonomous clinical decision-making. Final prescriptions require clinical judgment, diagnosis, medicines, labs, monitoring plan and dietitian or doctor review.

Professional access required

This workspace is for qualified dietitians and doctors who work with DietXP. Sign in with the account DietXP has enabled for professional access.

Looking for help with a health condition? Talk to a DietXP clinical dietitian.

Weekly check-in

Your entries are saved only in this browser. DietXP does not upload this data. Regenerate your plan when weight changes by 2-3 kg or if hunger, energy or digestion changes significantly.

Hunger Energy Digestion 1 = low · 5 = high (optional)

What your plan includes

A weekly plan you can follow

Indian meals Familiar recipes and practical portions.

Daily targets Calories, protein, carbs, fat and fibre.

Smart swaps Alternatives for foods you dislike.

Shopping list Ingredients from your actual week.

Printable report A PDF-style plan for easy reference.

How it works

From profile to weekly plan

01 Tell us about yourself

Add age, sex, height and weight. Waist and hip are optional.

02 Choose what fits your life

Pick your goal, activity, diet type, region, budget and foods to avoid.

03 Review and create

Check the summary, then get a 7-day Indian meal table, swaps and shopping list.

The DietXP Smart Indian Diet Planner turns your body profile, goal and food preferences into a practical 7-day Indian meal plan. It estimates your calories and protein, balances familiar food groups, suggests recipe swaps and creates a weekly shopping list.

Every plan is an educational estimate. It is not a medical diagnosis or treatment plan. If you have a medical condition, are pregnant, or are under 18, please consult a qualified dietitian or doctor.

What you get with your free diet plan

Daily targets: calories, protein, carbs, fat and fibre matched to your body and goal.
7-day Indian meal table: familiar recipes like dal, roti, sabzi, poha, idli, paneer and chicken.
Food-group balance: cereals, pulses, vegetables, fruit, dairy, nuts and oils planned in practical portions.
Swap options: alternatives for meals you want to change.
Shopping list and PDF: weekly ingredients and a report you can save or print.

Continue with DietXP

Health calculators Check BMI, calorie needs, protein needs and other DietXP tools. DietXP products Browse nutrition products that can support your routine. Food guides Read practical Indian nutrition guides, food swaps and health topics.

Who should get professional review first?

This planner is for generally healthy adults aged 18-80. Please treat it as a draft and check with a qualified dietitian or doctor before following it if any of these apply to you:

Pregnancy or breastfeeding
Diabetes on medication or insulin
Kidney, liver or heart disease
High blood pressure needing tight sodium control
Cancer treatment, recent surgery, or any active illness
A history of disordered eating
Under 18 years of age

Frequently asked questions

Is this a calorie calculator?

It does more than calculate calories. It creates a weekly Indian meal plan with recipe portions, food swaps, a shopping list and a printable report.

Does it use Indian foods?

Yes. It uses familiar Indian foods and recipes like dal, roti, sabzi, poha, idli, curd, paneer, egg, chicken and fish, depending on your diet preference.

Can vegetarians use it?

Yes. Vegetarian, eggitarian, and non-vegetarian plans are supported, with protein swaps for each diet type.

Is this a medical diet plan?

No. It is an educational planning tool. If you have any medical condition, are pregnant, or are under 18, please consult a qualified dietitian or doctor.

Can I download the report?

Yes. After generating a plan, use the Download PDF report button to save or print it.

How are my calorie and protein targets worked out?

Your maintenance calories are estimated from your sex, age, body weight and activity, then adjusted for your goal. Protein is set in grams per kilogram of body weight for your goal, fat is kept to a planned share of calories and carbohydrate fills the rest. Meals are then built from Indian recipes using IFCT 2017 food values and the food groups of the ICMR-NIN Dietary Guidelines for Indians 2024.

DietXP plans are educational estimates based on Indian foods, standard portions and nutrition guidance. They should not replace individual medical advice.

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