Calculators

Three small tools: your plate proportions, your body mass index and a rough estimate of your daily energy needs. All for information; for a plan we take measurements in the consultation.

Build your plate Body mass index (BMI) Hand-size portions

Build your plate

Pick a meal, drag ingredients onto the plate or tap +. The plate proportions, approximate energy and protein change as you add. Not an exam; just an easy way to look at your plate from the outside.

Drag a card onto the plate or tap +. Tap an ingredient on the plate to remove it.

  • Green beans in olive oil1 portion (150 g) · 90 kcalVegetables
  • Shepherd salad1 bowl (200 g) · 70 kcalVegetables
  • Red lentil soup1 bowl (250 ml) · 150 kcalOn the side
  • Grilled chicken breast1 palm (100 g) · 165 kcalProtein
  • Boiled eggs2 eggs · 155 kcalProtein
  • White cheese1 matchbox (40 g) · 110 kcalProtein
  • Chickpea stew1 bowl (200 g) · 190 kcalProtein
  • Bulgur pilaf1 fist (150 g) · 180 kcalGrains
  • Whole-wheat bread2 thin slices (60 g) · 140 kcalGrains
  • Yoghurt1 bowl (200 g) · 120 kcalOn the side
  • Apple and mandarin1 portion · 95 kcalOn the side
  • Walnuts and almonds1 handful (25 g) · 160 kcalOn the side
Empty white dinner plate seen from above VegetablesProteinGrains

Your plate proportions

  • Vegetables0%target 50%
  • Protein0%target 25%
  • Grains0%target 25%

Approx. energy0 kcal

Protein0 g

Carbohydrate 0 g · Fat 0 g · Fibre 0 g

The plate is empty for now. Try starting with vegetables: half the plate.

Let us build your own plate together

Values are approximate per portion and for information only; your own needs depend on age, activity and health. Calculated in your browser; nothing is sent.

Body mass index (BMI)

—Enter height and weight

  • 0–18,4Underweight
  • 18,5–24,9Healthy weight
  • 25–29,9Overweight
  • 30–34,9Obesity (class 1)
  • 35–60Obesity (class 2 and above)

BMI is the ratio of weight to height according to the World Health Organization classification; it does not separate muscle, bone and fat. It can be misleading in pregnancy, under 18 and in athletes.

Daily energy needs

Sex
Daily activity

— kcal / day

Resting metabolic rate (Mifflin-St Jeor): — kcal

Breakfast—
Lunch—
Dinner—
Snack—

The Mifflin-St Jeor equation estimates energy use at rest; multiplied by an activity factor it gives a rough daily figure. Target energy for losing or gaining weight is set individually; do not diet by cutting this number on your own.

The values you enter are calculated only in your browser; they are not sent to the server or saved.

Hand-size portions

When there are no scales around, use your hand: hand size scales with body size, so the portion scales with you.

  • Two handfulsVegetables and saladHalf the plate at every main meal
  • One palmMeat, chicken, fish, cheeseAs thick and as big as your palm
  • One fistRice, pasta, bulgurCooked
  • One thumbOlive oil, butter, nutsAbout a tablespoon

About the calculations

Can I diet based on the calculated calories?

This number is a rough starting estimate. Muscle mass, medication, conditions such as thyroid problems and sleep all change your needs. We set your personal target in the consultation with measurements.

My BMI is normal but I do not feel well. Why?

BMI looks only at height and weight. Waist size, body fat, blood values and eating pattern tell much more. We look at them together in the consultation.

Where do the values in Build your plate come from?

Approximate values per portion, rounded from the Turkish food composition database (TÜRKOMP) and the cooking method. For information only.

Is the information I enter saved?

No. All three tools on this page run entirely in your browser; height, weight, age or the ingredients you choose are not sent to the server.