My ration

To calculate the optimal amount of vitamins and minerals (daily value), fill in your data. And also indicate the amount of food in grams that will be consumed per day.

Foods in the ration

There are no products in the ration. Add products to ration.

Parameters for calculating the calorie norm

Sex:
Male
Male
Female
Age:
Height, cm:
Weight, kg:
Body type:
?
You can determine your body type using our calculator.
Mesomorph
Ectomorph
Mesomorph
Endomorph
Goal:
Balance nutrition
Lose weight
To gain weight
Balance nutrition
Labor category:
Knowledge workers
Non-working
Knowledge workers
Light manual workers
Manual workers of average severity
Heavy manual workers
Calculate

Nutrient norm

The table shows the recommended daily allowances for vitamins, micronutrients and amino acids.

Nutrient
Quantity
Norm
% of the norm
Products
Calories and macronutrients
~
~
102.5
~
~
~
83.9
~
~
~
248.3
~
~
~
2158.4
~
~
~
2450
~
Polyunsaturated fatty acids
~
~
3.1
~
Other nutrients
~
~
31.3
~
Vitamins
~
~
520.8
~
~
~
416.7
~
~
~
20.8
~
~
~
5.2
~
~
~
1.9
~
~
~
1.6
~
~
~
937.5
~
~
~
2.1
~
~
~
52.1
~
~
~
520.8
~
~
~
680
~
~
~
3.1
~
~
~
312.5
~
~
~
93.8
~
~
~
10.4
~
~
~
15.6
~
~
~
125
~
~
~
31.3
~
~
~
31.3
~
~
~
208.3
~
~
~
5208.3
~
~
~
5208.3
~
Trace elements
~
~
1041.7
~
~
~
10.4
~
~
~
156.3
~
~
~
416.7
~
~
~
833.3
~
~
~
2604.2
~
~
~
1354.2
~
~
~
12.5
~
~
~
1
~
~
~
2.1
~
~
~
72.9
~
~
~
4166.7
~
~
~
31.3
~
~
~
3125
~
~
~
72.9
~
~
~
52.1
~
~
~
781.3
~
Amino acid composition
- essential amino acids
~
~
0.8
~
~
~
2.5
~
~
~
2.1
~
~
~
4.8
~
~
~
4.3
~
~
~
1.9
~
~
~
1.9
~
~
~
4.6
~
~
~
4.6
~
~
~
2.6
~
~
~
6.4
~
~
~
2.2
~
~
~
6.9
~
~
~
12.7
~
~
~
14.2
~
~
~
3.6
~
~
~
4.7
~
~
~
8.6
~

On the page "My diet" you can compose your diet for the day. Using the calorie rate calculator, you can calculate the optimal amount (rate) for you calories, vitamins, trace elements, amino acids and other nutrients. And you will also find out what percentage of your diet consists of wholesome and healthy foods.

NOTES

Calculation of norms of macronutrients, microelements, vitamins, amino acids is carried out using "Methodical Recommendations МР2.3.1.2432 dated 12/18/2008".

Calorie costs (kcal) are calculated using the Mifflin-San Geor formula multiplied by the daily value activity of the body, as well as taking into account the category of labor and body type (somatotype).

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The site "MyFoodBro" (http://www.myfoodbro.ru) is not responsible for the results of using this software. For all medical decisions you make, you bear personal responsibility. responsibility. Always consult the appropriate doctors and specialists. 18+

The data may be incomplete or contain errors. Values ​​are average values ​​for typical food, but may differ depending on the species, type of soil and growing conditions. Some of the nutrients are not in the database as not every food undergoes comprehensive analysis.

The software is provided "as is" without warranty of any kind. implied as well as expressly expressed, and may contain unknown errors, which may affect the obtained values.

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