BMI & Diet Planner
Know your body.
Fuel it right.
Get your BMI, calorie targets, and a full personalised diet plan — cutting, lean bulk, heavy bulk, or sports performance.
Your details
Activity level
Ideal weight range
— kg
for your height
Where you fall on the scale
Underweight
<18.5
Normal
18.5–24.9
Overweight
25–29.9
Obese
≥30
Cutting
—
kcal / day
−500 deficit
Maintain
—
kcal / day
your TDEE
Bulking
—
kcal / day
+500 surplus
Your diet plan
Choose your goal to see personalised macros and a full daily meal plan.
4 egg whites + 1 whole egg omelette · 1 slice whole grain toast · Black coffee or green tea
1 cup low-fat Greek yogurt · 1 small apple
Grilled chicken breast (150g) · Large green salad with lemon dressing · 1/2 cup brown rice
1 scoop whey protein in water · 10 almonds
Baked fish — tilapia or cod (150g) · Steamed broccoli & spinach · 1/2 cup sweet potato
1 cup low-fat cottage cheese · Herbal tea
Cutting tips
Drink 3–4 litres of water daily to reduce hunger and support metabolism
Keep protein high (2–2.4g/kg) to preserve muscle while in a calorie deficit
Avoid liquid calories — no juice, soda, or alcohol
Do 3–4 cardio sessions per week — HIIT or steady-state both work
3 whole eggs + 2 whites scrambled · 1 cup oats with banana · 1 glass low-fat milk
Greek yogurt + mixed berries · 1 slice whole grain toast with peanut butter
Chicken breast (180g) · 1 cup brown rice · Stir-fried vegetables with olive oil
1 banana · 1 scoop whey protein
Salmon fillet (180g) · 1 cup quinoa · Roasted vegetables — broccoli, peppers, zucchini
Casein protein shake · 1 tbsp almond butter
Lean bulk tips
Aim for 250–350 kcal surplus — slow clean gains mean less fat storage
Track body weight weekly — aim to gain 0.25–0.5 kg per week maximum
Prioritise compound lifts: squats, deadlifts, bench press, barbell rows
Get 7–9 hours of sleep — muscle is built at rest, not in the gym
4 whole eggs · 2 cups oats with whole milk · 2 slices whole grain toast · 1 banana
Mass gainer shake or 1.5 scoop whey + oats + peanut butter + whole milk · Handful mixed nuts
Beef or chicken (250g) · 2 cups white rice · Beans or lentils · Full-fat yogurt
2 slices bread with peanut butter & honey · 1 scoop whey protein
Whey protein shake · 1 banana · Dextrose or fast carbs
Steak or chicken thighs (250g) · 2 cups pasta or rice · Mixed vegetables with butter · Full glass whole milk
Casein protein or cottage cheese (200g) · 1 tbsp peanut butter
Heavy bulk tips
Eat every 2.5–3 hours — never let the body go catabolic
White rice and pasta are fine here — fast digestion fuels mass gaining
Train heavy with low rep ranges (3–6 reps) and progressive overload every session
Expect some fat gain — plan a cutting phase after 12–16 weeks of bulking
3 whole eggs + 2 whites · 1.5 cups oats with honey · 1 glass orange juice · Multivitamin
Chicken or turkey (150g) · 1 cup white rice · 1 banana · Electrolyte drink
Sports drink or coconut water · Energy gel if session exceeds 75 minutes
40g whey protein + fast carbs (banana or dextrose) within 30 min · Rehydrate aggressively
Grilled fish or lean beef (200g) · 2 cups brown rice or sweet potato · Leafy salad with olive oil
Salmon or chicken (200g) · Whole grain pasta · Steamed broccoli & carrots · Greek yogurt
Cottage cheese (200g) · Tart cherry juice for sleep recovery · Magnesium supplement
Sports performance tips
Carbs are your primary fuel — never skip them before training or competition
Lose 2% bodyweight in sweat and performance drops 10% — hydration is critical
Eat the recovery meal within 30 minutes post-session — the anabolic window is real for athletes
Creatine monohydrate (5g/day) is the most evidence-backed performance supplement available
Periodise nutrition around your competition calendar — peak carb loads before events