Diet Nutrition Balance Calculator

Estimate calorie targets and macro balance across carbohydrates, protein, and fat.

Calorie target

2,033.4 kcal

BMR, activity, and goal adjustment

Protein

127.1 g

25% of calories

Fat

67.8 g

30% of calories

Carbs

228.8 g

45% of calories

Nutrition balance inputs

Estimate calories and macro targets from body metrics and activity.

Weight

Height

Age

Sex estimateActivity factor

Calorie adjustment

kcal

Protein share

Fat share

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What is the diet nutrition balance analyzer?

This analyzer scores the nutritional balance of meals entered for a day. It evaluates PFC ratio, calorie adequacy, micronutrients, dietary fiber, and sodium against personalized 2026 Korean DRI-based targets.

The Korean source includes a database of more than 50 Korean foods across rice and grains, soup and stew, side dishes, meat and fish, dairy and fruit, snacks, and beverages.

PFC ratio and scoring

PFC ratio

PFC means protein, fat, and carbohydrate as shares of total energy.
The 2026 Korean Nutrition Society reference for general adults is carbohydrate 55% to 65%, protein 7% to 20%, and fat 15% to 30%.
For diet mode, the guide uses carbohydrate 40% to 55%, protein 20% to 35%, and fat 20% to 30%.
For bulking, it uses carbohydrate 45% to 55%, protein 25% to 35%, and fat 15% to 25%.
Diet protein targets are often 1.2 to 1.6 g per kg, bulking targets 1.6 to 2.2 g per kg, and senior targets 1.0 to 1.2 g per kg.

0 to 100 balance score

PFC balance contributes 30 points.
Calorie adequacy contributes 25 points and checks whether intake is within 90% to 110% of the TDEE-based target.
Micronutrient sufficiency contributes 20 points for calcium, iron, vitamin C, vitamin D, and related targets.
Dietary fiber contributes 15 points.
Sodium adequacy contributes 10 points, using 2,300 mg as the sodium ceiling in the calculator.
Grades are S at 90 or higher, A at 80 or higher, B at 70 or higher, C at 60 or higher, and D below 60.

Korean diet issues and improvement actions

Common imbalance patterns

Korean average sodium intake is described as more than 3,500 mg per day, about 1.75 times the WHO recommendation of 2,000 mg.
Dietary fiber intake is often below 20 g per day, compared with a recommendation of 25 to 30 g.
Calcium intake is often only about 70% of the recommended amount.
Vitamin D deficiency is common because indoor living is frequent.
Carbohydrate share can average near 65%, close to the upper recommended range.

Personalized fixes

If protein is low, the guide recommends eggs, chicken breast, tofu, beans, and Greek yogurt.
If sodium is high, reducing soup broth by half can cut sodium intake by more than 30%.
If calcium is low, add dairy, yogurt, anchovies, or seaweed; if vitamin C is low, add fruit.
A three-color plate rule uses green vegetables, red or orange protein, and brown or black grains to diversify nutrients.
The tool can save up to five meal scenarios locally and share a URL so a trainer or dietitian can review the report.