It's a single composite calculator that combines your body stats, goal, diet type, meal frequency, cooking time, sleep and stress into one AI-style personalized diet plan — covering your Diet Plan Score, calories, macros, a meal-by-meal breakdown and food recommendations.

The Diet Plan Score blends four factors: diet adherence, how well your chosen diet type fits your available cooking time, how safe your implied rate of change is, and your Nutrition Readiness score built from sleep and stress. It's expressed out of 100.

You can optionally add waist, neck and hip measurements for a Navy-method body fat percentage, your cooking time availability, training experience, and a food restriction so the plan flags foods to limit — all optional, with smart defaults if you skip them.

It's a 0–100 score built from your sleep hours and stress level that reflects how well your body can currently support consistent eating habits, and it nudges your Diet Plan Score up or down accordingly.

The generator uses the Mifflin-St Jeor equation for energy needs, the US Navy body fat method when measurements are available (or the Deurenberg formula as a fallback), plus diet-type-specific macro modeling drawn from common nutrition practice. It gives a strong planning estimate, but individual results vary with genetics, food access and consistency.

Regenerate it every 4–6 weeks, or any time your weight, measurements, diet type, meal frequency, sleep, adherence, or goal changes meaningfully.