How MyBioWell Calculates Your Nutrient Needs
This page explains the science and data behind every MyBioWell recommendation. Our goal is transparency: you should know exactly how your nutrient targets and meal plans are generated.
1. Nutrient Target Logic
Your daily nutrient targets are based on ICMR-NIN Recommended Dietary Allowances (RDA) — the official nutrient intake guidelines published by the Indian Council of Medical Research – National Institute of Nutrition for the Indian population.
We track 12 key nutrients that Indian vegetarians are most likely to fall short on:
| Nutrient | Why It Matters | Common Veg Sources |
|---|---|---|
| Calcium | Bones, teeth, nerve function | Ragi, milk, curd, paneer, sesame |
| Protein | Muscle, repair, immunity | Dal, paneer, soya, curd, sprouts |
| Iron | Oxygen transport, energy | Spinach, jaggery, rajma, chana |
| Vitamin B12 | Nerves, red blood cells | Milk, curd, fortified foods |
| Vitamin D | Calcium absorption, immunity | Sunlight, fortified milk |
| Zinc | Immunity, wound healing | Pumpkin seeds, chana, moong |
| Magnesium | Muscles, nerves, blood sugar | Bajra, til, rajgira, banana |
| Potassium | Blood pressure, heart | Banana, potato, coconut water |
| Omega-3 | Brain, inflammation | Flaxseed, walnuts, chia |
| Fibre | Digestion, blood sugar | Whole grains, dal, vegetables |
| Phosphorus | Bones, energy metabolism | Dal, milk, oats, peanuts |
| Energy (kcal) | Overall metabolic needs | Balanced across all food groups |
2. Age, Sex & Activity Adjustments
ICMR-NIN provides different RDA values based on:
- Age groups: 10–17, 18–29, 30–59, 60+ years
- Sex: Male / Female (different iron, calcium, protein needs)
- Activity level: Sedentary, moderate, or heavy (affects calorie and protein targets)
- Body size: Height and weight are used to scale targets — a 50 kg woman needs different amounts than a 75 kg man
Your BMI is calculated and used as an additional factor for calorie target adjustments.
3. Health Condition Modifiers
If you select a health condition during setup, specific adjustments are applied:
| Condition | What Changes |
|---|---|
| Diabetes | Lower glycaemic index foods preferred; higher fibre target; carbohydrate moderation |
| PCOD / PCOS | Increased protein and fibre; omega-3 emphasis; anti-inflammatory foods |
| High Blood Pressure | DASH-style nutrients: increased potassium, calcium, magnesium; reduced sodium |
| Thyroid | Increased zinc, iron, B12, selenium; iodine considerations |
4. Food Database
All food nutrient values come from the Indian Food Composition Tables (IFCT) 2017, published by the National Institute of Nutrition, Hyderabad. Our database currently includes 287+ Indian vegetarian foods covering:
- North India: Roti, paratha, rajma, paneer, chole, aloo
- South India: Idli, dosa, sambar, rasam, pongal, appam
- East India: Chura, sattu, litti, khichdi
- West India: Dhokla, thepla, undhiyu, poha
- Central India: Dal bafla, bhutte ka kees, poha jalebi
- Jain-friendly: Options without root vegetables
5. Example Calculation
Profile: 28-year-old woman, 160 cm, 58 kg, moderate activity, no conditions, South Indian
Step 1: ICMR-NIN RDA for 18–29y female, moderate activity → base targets set
Step 2: Body-size scaling applied (160 cm, 58 kg, BMI ~22.7) → minor calorie adjustment
Step 3: No health condition modifiers needed
Step 4: MILP solver selects from 287+ South Indian + common foods to hit all 12 nutrient targets simultaneously
Result: A full-day meal plan (idli + sambar breakfast, rice + dal + sabzi lunch, ragi dosa dinner, curd + fruit snacks) with nutrient-gap scorecard showing which targets are met and which gaps remain
6. Limitations
- ICMR-NIN RDA values are population-level guidelines — individual needs may vary
- Nutrient values vary with cooking methods, ingredient quality, and portion accuracy
- Our food database covers 287+ items but not every Indian food exists in IFCT 2017
- This tool is not medical advice — always consult a qualified healthcare provider
- We do not account for drug-nutrient interactions or genetic variations