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MealStack
🛠️ Free Tools

Free Nutrition Tools for Indian Dietitians

11 professional-grade calculators and templates — no account required. Built with Indian food data (IFCT), Asian BMI standards, and Indian portion sizes.

Calorie Calculator

Calculate daily calorie needs using Mifflin-St Jeor. Includes macro targets and Asian BMI standards for Indian body composition.

Mifflin-St JeorAsian BMIMacro targets
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TDEE Calculator

Total Daily Energy Expenditure with Indian activity examples. Shows calorie targets for weight loss, maintenance, and gain with 4 macro presets.

BMR + TDEE5 goal targetsMacro presets
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Protein Calculator

Calculate daily protein needs by goal. Shows how to hit your target with Indian foods — veg, egg, or non-veg meal examples with IFCT data.

ISSN guidelinesIndian food examplesVeg/Non-veg
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Macro Calculator

Custom protein/carbs/fat splits with 5 presets (Balanced, High Protein, Low Carb, Keto, Zone). Per-meal breakdown and Indian food portion guide.

5 presets + customPer-meal splitPortion guide
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BMI Calculator

BMI with Asian/Indian standards (normal: 18.5–22.9). Visual gauge, ideal weight range, and Western vs Asian comparison.

Asian BMI standardsIdeal weight rangeVisual gauge
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Water Intake Calculator

Daily hydration needs with Indian climate adjustments. Includes hydration schedule, caffeine offset, and hydrating Indian foods.

Climate adjustmentHydration scheduleCaffeine offset
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Body Fat Calculator

Body fat % using the Navy method with Asian standards. Shows fat/lean mass split and why BMI alone is misleading for Indians.

Navy methodAsian standardsFat/lean split
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Calorie Deficit Calculator

Calculate how long to reach your target weight. Timeline projection, pace comparison, and Indian food swaps to hit your deficit.

Timeline projectionFood swapsSafety ratings
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7-Day Meal Plan Template

Ready-to-use 7-day Indian meal plan with IFCT calorie counts, Indian portions (katori, roti), and 6-meal structure.

IFCT caloriesIndian portions~1,500 kcal/day
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Ideal Weight Calculator

5 formulas compared (Devine, Robinson, Miller, Hamwi, BMI-based) with Asian standards. See your ideal range and how far you are.

5 formulasAsian BMI rangeDistance from ideal
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Pregnancy Nutrition

Trimester-specific calorie needs with ICMR 2020 guidelines. Critical micronutrients, Indian food recommendations, weight gain tracker.

ICMR 2020Trimester-specificIndian foods
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More resources

Indian Food Nutrition Database

Browse 9,349 foods from IFCT, INDB & USDA with full nutrition facts.

For Dietitians

These tools are free for your clients too. Share the link directly — no login required. Your clients get accurate results, and you get a natural path to MealStack when they want personalised plans.

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Want AI-powered meal plans?

These free tools give you the numbers. MealStack turns them into complete, personalised Indian meal plans — generated by AI using IFCT food data, delivered to your client's phone.

Try MealStack Free

Free plan: 3 clients, 10 AI credits · No credit card required