SmartDiet — your assistant in mindful nutrition
SmartDiet is an online platform created for those who want to better understand their nutrition and the impact of food on health. We offer free calorie calculators, macros (proteins, fats, carbohydrates), as well as specialized tools for weight loss, muscle gain, maintaining shape, and controlling type 2 diabetes.
All calculations are based on scientifically substantiated formulas (for example, the Mifflin-St Jeor formula for basal metabolism) and recommendations from authoritative organizations, such as the World Health Organization (WHO), the American Diabetes Association, and the traditional therapeutic diet No. 9.
Who is this site for?
Our tools and materials will be useful:
- To people who strive to lose weight without strict restrictions and maintain the result for a long time
- To those who exercise and want to gain muscle mass in a healthy way
- To individuals with type 2 diabetes or prediabetes who are looking for information about glycemic index and safe menus
- To everyone who just wants to maintain stable weight and good well-being
Why is it important to correctly calculate calorie content?
Daily calorie needs depend on age, gender, weight, height, and level of physical activity. Excess calories lead to weight gain, and deficit — to its loss. But a sharp deficit or surplus can be harmful to health. Our calculator helps find balance: for example, safe weight loss is a deficit of 300–500 kcal per day, which gives a loss of 0.5–1 kg per week without stress to the body.
Special attention — nutrition in diabetes
In type 2 diabetes, the key is control of blood glucose levels. We provide a complete table of glycemic indices of products, examples of menus with low GI, and recommendations regarding the "healthy plate". Products with low glycemic index (up to 55) cause a slow rise in sugar, which helps avoid sharp spikes and better control the condition.
For example, the basis of the diet can be non-starchy vegetables (broccoli, zucchini, leafy greens), whole grains in moderate amounts, lean protein sources (chicken, fish, eggs, cheese), and healthy fats (avocado, nuts, olive oil).
How to use the site?
Everything is simple:
- Enter your data into the calculator on the main page
- Choose a goal (weight loss, mass gain, maintenance, or diabetes)
- Get the recommended daily calorie intake and macros distribution
- Go to the corresponding section for detailed menus, tables, and PDF materials
Important disclaimer
All materials on the site are for informational purposes only. They do not replace consultation with a doctor, endocrinologist, or dietitian. Before changing the diet, especially in the presence of chronic diseases, be sure to consult a specialist.
We are constantly updating content, adding new materials, and improving tools. If you have suggestions or questions — write to us through the contact page.
Healthy nutrition is not a temporary diet, but a way of life. SmartDiet helps make the first step and maintain it every day ❤️