How the Jacked Kangaroo Meal Plan Generator Works
Our meal plan generator uses the Mifflin-St Jeor equation โ the most validated BMR formula โ to calculate your exact daily calorie needs, then builds a complete meal plan using Indian vegetarian foods from our 1000+ food database.
Step 1: BMR Calculation (Mifflin-St Jeor)
- Male: BMR = (10 ร weight kg) + (6.25 ร height cm) โ (5 ร age) + 5
- Female: BMR = (10 ร weight kg) + (6.25 ร height cm) โ (5 ร age) โ 161
Note: ICMR (2020) recommends similar values for Indian adults with minor activity-level adjustments for South Asian populations. Our calculator uses standard Mifflin-St Jeor with Indian food context.
Step 2: TDEE & Macro Targets
TDEE = BMR ร Activity Multiplier. Protein target: 1.6โ2.4g/kg depending on goal. Carbs fill remaining calories after protein and fat are allocated. Fat: 0.8โ1g/kg bodyweight.
Step 3: Rotation Memory
The generator tracks which foods were used in each meal slot across the last 3 days. No food appears in the same meal type (breakfast, lunch, etc.) within a 3-day window, ensuring genuine variety throughout your plan.
Step 4: Budget Awareness
Every food in the plan is filtered by your daily budget. Budget plan (โน100/day) uses sattu, dal, soya chunks, and seasonal vegetables. Premium plan (โน350+) includes paneer, nuts, and specialty ingredients.
Why Our Meal Plan is Different
No Repetition for 3 Days
Rotation algorithm ensures variety โ same food never appears in the same meal slot within 3 days
Macro-Balanced ยฑ10%
Each day's protein, carbs and calories stay within 10% of your personalised targets
Regional Indian Cuisines
8 regional options: North, South, Punjabi, Gujarati, Bengali, Maharashtrian, Kerala, Mixed
Budget-Aware (โน100โโน600/day)
Foods filtered by your daily budget. Every plan is realistic for Indian households
Download Free (PDF, Excel, Word)
Full meal plan downloaded instantly โ share with your nutritionist or family