Maintaining the right balance between weight and diet is one of the most important steps toward living a healthy and energetic life. A proper weight and diet chart acts as a roadmap, guiding you to eat the right food in the right portion while keeping track of your body weight. Instead of jumping into random diets, a structured chart ensures that your body receives all the necessary nutrients—proteins, vitamins, minerals, and healthy fats—without going overboard.
A weight chart usually considers your age, gender, height, and activity level to recommend the ideal body weight. For example, BMI (Body Mass Index) is one of the most common ways to find out whether you are underweight, normal, overweight, or obese. Once you know your current weight category, you can easily set realistic goals to gain, maintain, or reduce weight.
Similarly, a diet chart is designed to complement your weight category. It doesn’t mean starving yourself or eating bland food, but rather following a balanced pattern. A good chart includes:
Fresh fruits and vegetables for vitamins and fiber.
Whole grains such as oats, brown rice, or whole wheat.
Lean protein sources like fish, chicken, eggs, or beans.
Adequate hydration with at least 7–8 glasses of water daily.
Limited sugar and junk food to prevent unhealthy fat gain.
When followed consistently, the combination of weight tracking and diet planning not only helps you lose or gain weight but also boosts metabolism, improves digestion, increases energy levels, and prevents lifestyle diseases such as diabetes or hypertension.
To make things easier, we’ve included a Weight and Diet Calculator below. You can use it to track your weight daily or monthly, and get a personalized recommendation of how your eating pattern should look. This tool will help you take small steps every day that add up to long-term health benefits.
Remember, there’s no “one size fits all.” Your diet and weight goals should match your lifestyle. Use the calculator, follow the chart, and keep yourself consistent. A healthier you is just a step away!
Weight & Diet Chart (Daily / Monthly)
For dailiyo.xyz
Enter your weight in kg.
Leave blank if you just want maintenance.
Summary
Key Targets
Diet Chart
Portions are based on your selected mode and weight. Percent split: Breakfast 25%, Lunch 35%, Dinner 30%, Snacks 10%.
Tips: Aim for whole foods, hydrate 7–8 glasses/day, and adjust portions if you feel too hungry or too full. For medical conditions, consult a nutritionist.
Frequently Asked Questions (FAQs)
A Weight & Diet Chart is a simple plan that matches your food intake to your current or desired weight, helping you eat balanced meals and track calories over time.
Yes. Choose kg or lbs from the dropdown; the calculator and diet chart adapt automatically to your unit choice.
Enter an optional desired weight in the same unit. The tool shows your maintenance calories at both current and target weights and offers a safe adjustment tip.
Daily shows your per‑day energy target and meal split. Monthly totals your estimated calories across ~30 days using the same split for planning and shopping.
As a simple rule, try a moderate change from maintenance: ‑300 to ‑500 kcal/day for gradual fat loss, or +200 to +300 kcal/day for lean gain. Adjust slowly based on results and how you feel.
Aim for about 0.25–0.5 kg/week (≈ 0.5–1 lb/week) for loss or gain. Faster changes are harder to maintain and may impact health or muscle.
The default macro guide uses a balanced split: 50% carbs, 25% protein, 25% fat. You can tweak this based on preference, performance, or advice from a nutritionist.
Not required for this basic tool. For precision, we can add height, age, sex to calculate BMR and activity level for a more tailored plan—tell us and we’ll integrate it.
The tool suggests around 1.6 g protein/kg/day and roughly 30–35 ml water/kg/day as general guides. Adjust if you’re very active or receive medical advice.
Yes—swap protein sources (lentils, beans, tofu, paneer, eggs, fish) and grains to match your dietary pattern. The calorie and macro structure still works the same way.
Use the tool as a general guide only. Always consult your doctor/dietitian for personalized targets and meal timing if you have medical conditions or are pregnant/breastfeeding.
We can enable optional local storage so your unit/weights reappear next visit. If you want this feature live on dailiyo.xyz, let us know and we’ll add it.
Disclaimer: This tool is for educational purposes and is not medical advice.
