Compare your real eating habits against ICMR 2024 guidelines. Get your personalised protein target, BMI on Asian cut-offs, and a plate prescription built for your life — in under 10 minutes.
3Phases
ICMR2024 Guidelines
~10Minutes
FreeNo cost
Based on ICMR–NIN Dietary Guidelines for Indians (2024), WHO Asian BMI cut-offs, and peer-reviewed macronutrient research. Educational only — not a clinical diagnosis.
Nutrivention · My Plate Blueprint
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🔒
Your data stays private. Your answers are processed on your device and never stored or shared. We collect only your contact details — used to send your results and, if you’d like, to follow up.
Your BMI, protein target, and calorie needs are personalised to you — not a generic Indian adult. This phase collects what we need to make your results meaningful.
How old are you?
💡 Why it matters: Protein and micronutrient requirements shift across age groups. ICMR 2024 sets distinct RDAs for 18–29, 30–59, and 60+ — your recommendations will be age-adjusted.
years
Biological sex
💡 Why it matters: ICMR sets different protein, iron, and calorie norms for men and women. Women who menstruate need significantly higher iron (21mg/day vs 17mg/day for men) — a gap invisible without a blood test.
Your height
💡 Why it matters: Used to calculate your BMI using Asian cut-offs (overweight ≥23, obese ≥27.5) — not the Western thresholds derived from European populations, which underestimate cardiometabolic risk in South Asian bodies.
cm
Your current weight
💡 Why it matters: Used to calculate your personalised protein target (g/kg) and your daily water requirement (35ml/kg). Both are body-weight dependent — no generic number is accurate for you.
kg
How physically active are you on most days?
💡 Why it matters: Your Physical Activity Level (PAL) determines your Total Daily Energy Expenditure. ICMR 2024 uses PAL multipliers of 1.45–1.95. Active muscle also turns over protein faster and needs more.
What is your primary health goal right now?
💡 Why it matters: Your goal shifts your protein and calorie targets meaningfully. Weight loss requires a caloric deficit with higher protein to preserve muscle. Condition management calls for a different macro emphasis entirely.
Do you follow a vegetarian or vegan diet?
💡 Why it matters: Vegetarian and vegan diets require deliberate planning around complete protein, B12, iron, and omega-3. Your micronutrient spotlight will be adjusted based on your answer.
Are you currently taking a Vitamin B12 supplement?
💡 Why it matters: A vegetarian or vegan already taking methylcobalamin regularly is in a very different position from one who isn’t. This meaningfully changes your B12 risk level and what we recommend.
🍽️ Phase 2 of 3
What Does Your Plate Look Like?
Think about a typical day — not your best day or worst. What you actually eat, not what you think you should. We’ll compare this against ICMR’s recommended plate proportions.
How many meals do you eat per day?
💡 Why it matters: ICMR recommends 3 balanced meals for most adults. Skipping meals — especially breakfast — is linked to higher cortisol, poorer blood glucose control, and compensatory overeating later in the day.
What does your typical main meal plate include? (Select all that apply)
💡 ICMR 2024 ideal plate: ½ plate vegetables, ¼ plate whole grains (millets preferred), ¼ plate complete protein, plus a small amount of healthy fat.
🥦 Vegetables
🥦 Cooked vegetables (sabzi)
🥗 Raw vegetables / salad
💪 Complete Protein Sources
🧀 Paneer
🥚 Eggs
🟨 Tofu
🥛 Greek yoghurt / hung curd
🍗 Chicken / turkey
🐟 Fish / seafood
🌾 Grains & Complex Carbohydrates
🍚 White rice / maida-based rotis
🌾 Hand-pounded rice
🌻 Millets (ragi, jowar, bajra, foxtail)
🫓 Whole wheat roti / oats
🫘 Dal / legumes / sprouts
🫙 Fats & Sides
🫙 Ghee / cold-pressed oil (moderate)
🍶 Curd / raita / chaas
🍎 Fruit (as dessert or side)
🌶️ Pickle / papad / fried sides
🚫 No vegetables at this meal
A note on dal & legumes: Dal, rajma, chana, and sprouts are nutritionally valuable — providing complex carbohydrates, fibre, and meaningful amounts of plant protein. However, their protein is incomplete (low in methionine) and their caloric profile is predominantly carbohydrate. They are listed here under grains and carbohydrates for plate-building purposes. Pairing them with a complete protein source and a whole grain gives you a nutritionally complete meal.
How much protein do you think you eat per day?
💡 Why it matters: ICMR 2024 identified protein deficiency as the most underestimated nutritional problem in India — particularly among vegetarians. The average urban Indian gets only 47g/day; most adults need 55–80g or more.
How would you describe your carbohydrate intake?
💡 Why it matters: ICMR recommends 50–60% of calories from carbohydrates — but quality matters enormously. Millets and hand-pounded rice provide slower energy with fibre, B vitamins, and minerals intact. ICMR 2024 names millets as the preferred grain for Indians.
How much water do you drink per day?
💡 Why it matters: ICMR recommends 35ml/kg body weight. Dehydration of just 1–2% of body weight impairs concentration, slows digestion, and is frequently mistaken for hunger.
⏰ Phase 3 of 3
Your Eating Patterns & Habits
When and how consistently you eat matters as much as what’s on your plate. This phase looks at the patterns that shape your nutritional outcome day to day.
Do you eat breakfast regularly?
💡 Why it matters: A 2019 BMJ meta-analysis of 30,000 adults found breakfast skippers had higher BMI and poorer blood glucose regulation. A protein-rich breakfast keeps cortisol in check and sustains focus until noon.
What does your typical breakfast look like?
💡 Why it matters: Most Indian breakfasts are carbohydrate-heavy with inadequate protein. Adding a protein source (curd, eggs, paneer, nuts) prevents the 10am energy crash that drives caffeine dependency.
How late do you typically eat your last meal?
💡 Why it matters: A 2022 Cell Metabolism study showed eating in the evening significantly increased fat-storage hormones and reduced overnight fat burning — independent of calories consumed.
How often do you eat ultra-processed foods?
💡 Why it matters: ICMR 2024 explicitly flags ultra-processed foods as a primary driver of India’s rising non-communicable disease burden — for the first time. These foods override satiety signals and are linked to 12 adverse health outcomes.
How would you describe your vegetable and fruit intake?
💡 Why it matters: ICMR recommends 400g of fruits and vegetables daily. Only 10–12% of urban Indians meet this. Adequate produce intake is the single most evidence-backed dietary intervention for reducing chronic disease risk.
Nutrivention · My Plate Blueprint
Your Plate Blueprint
Based on ICMR 2024 Guidelines · Personalised to you
