Your pre-conception nutrition is one of the most important modifiable foundations for healthy conception and early pregnancy. Get your Harvard Fertility Diet Score, ICMR 2024 micronutrient gap report, and a personalised Indian food plan for "Trimester Zero". Free, private, and it takes 5 minutes.
Educational estimates only, not a diagnosis. Nothing you enter leaves your browser.
66%of ovulatory infertility risk may be linked to modifiable diet and lifestyle patterns (Nurses' Health Study II)
57%of Indian women of reproductive age are clinically anaemic (NFHS-5)
28 daysthe neural tube closes before most pregnancies are confirmed
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🌿 Designed for you if
Planning to conceive in the next 3–12 months
Indian or South Asian, aged 20–42
Struggling with PCOS, irregular cycles, or prior loss
Want an India-specific, clinically grounded food plan
📋 What to have ready
Essential: Age, height, weight, cycle details
Helpful: Blood test results (ferritin, Vit D, folate)
Helpful: Current supplement list
Optional: AMH, FSH, fasting insulin values
⏱ Time required
5 min
5 steps · auto-saves progress Results appear after step 5
🧮 Harvard Fertility Diet Score (max 40 pts)·🌾 ICMR 2024 micronutrient gap analysis·🐟 IFCT 2017 Indian food database·🌸 Traditional Pre-Conception Support Notes·📋 Personalised 7-day Indian meal plan·🧮 Harvard Fertility Diet Score (max 40 pts)·🌾 ICMR 2024 micronutrient gap analysis·🐟 IFCT 2017 Indian food database·🌸 Traditional Pre-Conception Support Notes·📋 Personalised 7-day Indian meal plan
Step 1 of 5
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Your personal profile
BMI is the first algorithmic gate. Both low and high BMI suppress ovulatory function, so the calculator adjusts every nutrient target based on your body composition.
BMI (Live)
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Enter height & weight
yrs
WHO · ACOG Target BMI: 18.5–24.9 kg/m². Outside this range, anovulation risk rises and caloric targets are auto-adjusted.
cm
kg
These trigger specific algorithmic overrides. Prior NTD history, anticonvulsant medication, insulin-dependent diabetes, or prior bariatric surgery can activate the high-dose (4,000 µg) folate protocol, 10 times the standard dose. Confirm your exact dose with your doctor, as recommendations vary by guideline body.
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Lifestyle factors
Caffeine, alcohol, activity, and stress are independent fertility modulators that adjust the algorithmic baseline before any food scoring begins.
ACOG Keep caffeine under 200 mg/day before and during pregnancy. 1 cup coffee ≈ 80–100 mg · 1 cup tea ≈ 30–50 mg · 1 can cola ≈ 35 mg.
Target: ≥150 min/week moderate activity improves peripheral insulin sensitivity and ovulatory function (ACOG/WHO).
Chronic stress raises cortisol, which is thought to blunt GnRH pulsatility in the HPO axis. A high answer here adds traditional support notes, which are for discussion with your doctor rather than recommendations.
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Your typical diet
These 8 questions power the Harvard Fertility Diet Score, one of the best-known research-based dietary patterns linked with ovulatory infertility risk. All 8 are required for an accurate score. Answer for your usual weekly pattern.
Axis 1How often do you use healthy oils in cooking?
Mustard oil, ghee (1 tsp), coconut oil, sesame oil. Trans fats from vanaspati and packaged snacks are the strongest dietary predictor of anovulation.
Axis 2How much animal protein (red meat, chicken) do you eat?
High red meat correlates with elevated oxidative stress. Plant proteins improve insulin sensitivity.
Axis 4What type of dairy do you primarily consume?
Chavarro et al., 2007 Counterintuitively, full-fat dairy was the protective choice in this cohort. Skimming removes fat-soluble secosteroids including Vitamin D analogues.
Axis 5How many servings of vegetables do you eat daily?
ICMR-NIN 2024 400 g total vegetables/day, including 100 g green leafy vegetables (spinach, methi, moringa). GLV are your primary natural folate source.
Axis 6How often do you eat omega-3 rich foods?
DHA/EPA working target: 600–1,000 mg/day (guidance varies between bodies; ≥200 mg DHA/day is the widely cited pregnancy minimum). Sardines/anchovies/hilsa: best marine DHA. Walnuts & flaxseeds: ALA only (5% converts to DHA).
Axis 7What are your primary iron sources?
Non-heme iron (plant sources) is rewarded; heme iron (red meat) is penalised due to oxidative stress. Always pair plant iron with Vitamin C (amla, lemon juice).
Axis 8Are you taking a daily multivitamin or prenatal supplement?
CDC · ACOG Start folic acid at least 1 month before conception, ideally 3 months before. Multivitamin use is a proxy for adequate folic acid and B12 status.
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Nutrient intake check
Estimating your intake of the five key fertility micronutrients allows precise gap analysis against ICMR 2024 thresholds. Leave blank if unsure. The algorithm uses your Step 3 dietary data.
💡 All fields are optional. Your Fertility Score calculates from whatever data you provide.
Vitamin D <20 ng/mL linked to poor IVF outcomes, PCOS exacerbation, and reduced AMH signalling. The algorithm scales recommendation to 2,000 IU/day if deficient.
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Clinical biomarkers
AMH and FSH allow the algorithm to modulate antioxidant and omega-3 targets for your specific ovarian reserve status. Skip anything you haven't tested.
💡 Skip any or all of these. Full results are generated from your dietary and lifestyle data.
Low AMH triggers stricter antioxidant thresholds. Normal AMH: 1.0–4.0 ng/mL for reproductive age (reference ranges vary by lab and assay).
Critical for omega-3 recommendations: strict vegetarians have <5% ALA-to-DHA conversion. Algal DHA is auto-recommended for vegans/vegetarians.
🌿Your Score
🔬Nutrient Gaps
🥗Your 7-Day Food Plan
💊Supplements to Discuss With Your Doctor
🌸Traditional Pre-Conception Support Notes
📖Science & References
📤 Send this report to yourself
Your answers never leave your browser. These buttons open WhatsApp or your email app with a summary already written, for you to send wherever you like.
Your score shows multiple pre-conception nutrient gaps. Book a DietXP consultation to convert this report into a 30-day food and supplement action plan.
