A balanced diet is not only about food variety, it is also about energy balance. Your weight and daily performance depend on how well calorie intake matches your actual energy use over time.

A simple way to start is to estimate your BMR and maintenance calories, then plan meals that fit your activity level. This keeps intake aligned with your daily needs, whether your goal is maintenance, fat loss, or gradual gain.

Balanced patterns usually include vegetables, fruits, whole grains, lean proteins, and healthy fats. These foods improve nutrient density and help control appetite without extreme restriction.

Use the calculator to set a daily target, then distribute it across meals using an intake plan that you can follow consistently.