Resources
Nutrition Glossary
Every metric, diet pattern and concept SmartyDiet uses, defined in plain language.
How SmartyDiet works.
SmartyDiet is an online diet planner that turns a short questionnaire into a personalized diet plan: daily calories from BMR and TDEE, protein, carbohydrate and fat targets, a meal-by-meal menu for 1 or 2 weeks, and a weekly grocery list. Plans respect your goal — weight loss, muscle gain, body recomposition or maintenance — along with allergies, disliked foods, budget, cooking time and eating pattern, including balanced, Mediterranean, high-protein, low-carb, keto, vegetarian and vegan.
Personalized diet plans
What a custom meal plan includes and how it is calculated.
Weight loss meal plans
Calorie deficit, protein and hunger control for fat loss.
Muscle gain diet plans
Calorie surplus, protein distribution and training fuel.
High protein meal plans
How much protein you need and where to get it.
Meal planning guide
Plan a week of meals, prep smart and shop once.
Sports nutrition
Pre-workout, post-workout and meal timing for training.
Nutrition terms, explained.
From BMR and TDEE to the Smarty metrics behind your plan.
- Smarty Nutrition Score™
- A composite 0–100 score of a user's current diet across macro balance, micronutrient coverage, food quality, and eating behavior.
- Smarty Metabolic Age™
- An estimate of the age a user's metabolism is behaving like, derived from BMR, body composition, activity, and dietary patterns.
- Smarty Macro Index™
- How closely a user's actual protein, carb and fat intake matches the optimal split for their body and goal.
- Smarty Nutrition Intelligence™
- The AI engine that combines assessment, scoring, personalization and adaptive coaching across the SmartyDiet platform.
- BMI (Body Mass Index)
- Weight in kilograms divided by height in meters squared. A population-level screening metric, not a diagnosis.
- BMR (Basal Metabolic Rate)
- Calories the body burns at complete rest to keep vital functions running. SmartyDiet uses the Mifflin-St Jeor equation.
- TDEE (Total Daily Energy Expenditure)
- BMR multiplied by an activity factor — total calories burned per day including movement and exercise.
- Macronutrients
- Protein, carbohydrates and fats — the energy-providing nutrients measured in grams and calories.
- Micronutrients
- Vitamins and minerals required in small amounts for enzyme function, immunity, bone health and energy metabolism.
- Calorie Deficit
- Eating fewer calories than TDEE. Sustained deficit is the physiological driver of fat loss.
- Calorie Surplus
- Eating more calories than TDEE. Required alongside resistance training for meaningful muscle gain.
- Maintenance Calories
- Calorie intake equal to TDEE, holding body weight stable over time.
- Glycemic Index
- A ranking of carbohydrate foods by how quickly they raise blood glucose relative to pure glucose.
- Protein Timing
- Distributing protein across the day (typically 3–5 meals of 20–40 g) to maximize muscle protein synthesis.
- Meal Frequency
- The number of eating occasions per day. Total intake matters most; frequency is a preference and adherence lever.
- Intermittent Fasting
- Time-restricted eating patterns such as 16:8 or 5:2 that compress daily calorie intake into a shorter window.
- Mediterranean Diet
- An eating pattern rich in vegetables, legumes, whole grains, olive oil, fish and moderate dairy, with limited red meat.
- Ketogenic Diet
- A very-low-carb, high-fat pattern that shifts primary fuel from glucose to ketone bodies.
- Nutrient Density
- The amount of beneficial nutrients per calorie of food. Vegetables, fish and legumes are examples of high nutrient density.
- Whole Foods
- Foods eaten close to their natural state, with minimal industrial processing.
- Ultra-Processed Foods
- Industrial formulations combining refined ingredients and additives — typically high in calories and low in nutrient density.
- Fiber
- Indigestible plant carbohydrate that supports satiety, glucose control and gut microbiome health.
- Hydration
- Adequate daily fluid intake to support circulation, temperature regulation and cognitive function.
- Portion Control
- Managing serving sizes so total intake matches calorie targets without needing to eliminate food groups.
- Mindful Eating
- Eating with attention to hunger, fullness and food quality, reducing distraction-driven overconsumption.
- Metabolic Flexibility
- The body's ability to switch between using fats and carbohydrates as fuel based on availability and demand.