🥗 Meal Balance Assessment

Record today's meals from a database of 100+ Japanese foods, and get a comprehensive assessment of calories, PFC balance, and nutrients. Visualize your nutritional status with radar charts and pie charts, and receive improvement recommendations.

Profile Settings

Add Food

Today's Meal Record

Select foods from the list above to add

Nutrition Balance Dashboard

Calorie Intake 0 / 2,200 kcal
0%Recommended Amount150%+

PFC Balance

Nutrient Radar

Assessment Results

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Please log your meals

    Usage and Tips

    • When you set your profile (gender, age, activity level), the recommended calorie intake is automatically calculated.
    • Please select a meal tab (breakfast, lunch, dinner, snacks) before adding food.
    • You can adjust the intake amount using the portion buttons (small/medium/large).
    • You can check the balance of 6 nutrients at a glance with the radar chart.
    • Meal records are automatically saved in localStorage and will remain when you visit the site the next day.

    What is Diet Balance Checker?

    A diet analysis tool that helps you understand your daily nutrition by recording meals from a database of over 100 Japanese foods. It calculates calories, protein, fat, and carbohydrate balances, providing insights into whether your diet meets nutritional targets and where adjustments might help.

    How to Use

    Start by entering your daily nutritional goals (calorie target, protein percentage, etc.) or accept the default recommendations. Search the food database by Japanese name or category to add meals and snacks you've consumed. For each food, specify portion sizes—the tool will calculate nutritional values automatically. As you log meals throughout the day, view real-time totals and a visual breakdown of your macronutrient distribution. The interface shows remaining daily allowances for calories and each macronutrient category.

    Use Cases

    • Fitness Training: Athletes tracking daily intake to optimize protein consumption for muscle recovery and match calorie expenditure from workouts.
    • Medical Nutrition Therapy: Patients managing diabetes, hypertension, or digestive conditions can monitor specific nutrient ratios their doctor recommends.
    • Weight Management: Users aiming to lose or gain weight can track whether they're hitting their calorie targets and maintaining balanced nutrition rather than restricting unhealthily.
    • Dietary Habit Analysis: People curious about their eating patterns can discover which meals contribute most calories or macronutrients, revealing opportunities for better choices.

    Tips & Insights

    The database is tailored to Japanese cuisine, making it especially useful for local eating habits, but includes international common foods. Portion size accuracy significantly impacts calculations—invest time in understanding standard serving sizes. PFC balance (protein-fat-carbohydrate ratio) varies by individual goals: athletes often target higher protein, while others prioritize carbohydrate timing. Regular logging reveals patterns better than single-day snapshots. The tool is educational about nutrition basics and helps demystify macronutrient balance without requiring calorie-counting obsession.

    Frequently Asked Questions

    How is the diet balance score calculated?

    The score is calculated by comprehensively evaluating calorie adequacy, PFC balance (ratio of protein, fat, and carbohydrates), and sufficiency of fiber, vitamins, and minerals, displayed as a 0-100 score. Ideal PFC ratios are P: 15-20%, F: 20-25%, C: 50-65%.

    What standard is the recommended calorie intake based on?

    Based on the Ministry of Health, Labour and Welfare's "Dietary Reference Intakes for Japanese," we set recommended calorie intake according to age and gender. For adult males: 2,000–2,600 kcal; for adult females: 1,600–2,000 kcal.

    Is the food data accurate?

    These are general reference values based on the Japanese Standard Tables of Food Composition. Actual values may differ depending on cooking methods and ingredient sources. Please use this for general dietary reference only, not for medical purposes.

    Will the data be saved?

    Meal records are saved in the browser's localStorage by date. If you access the same browser again, past data will be restored. Data is never sent to any server.

    What does each axis in the radar chart represent?

    The 6 axes of the radar chart show the adequacy ratio for protein, fat, carbohydrates, dietary fiber, vitamins, and minerals. Each nutrient is displayed as 0–100%, showing how much is consumed relative to the daily recommended intake.

    Can I add foods that aren't in the database?

    Currently, the tool works with the pre-defined database of 100+ Japanese foods to ensure nutritional accuracy. If your regular foods are missing, you can check back periodically as the database is regularly updated with new items. Alternatively, you can estimate using similar foods from the database as a reference point.

    How many meals can I track in a single day?

    You can add as many meals and snacks as you'd like throughout the day without any limit. The radar chart and balance score will update in real-time to reflect all entries you've made. This allows you to get a complete picture of your daily nutrition across breakfast, lunch, dinner, and snacks.

    What should I do if I'm unsure about the exact portion size?

    Use the serving size estimates provided in the database (like "medium bowl" or "one piece") as a reference point. You can also use common household items to estimate weight—for example, a standard bowl is roughly 150-200g, or a credit card's size approximates 100g of meat. When in doubt, overestimate slightly to ensure you're tracking accurate nutritional intake.

    Does it track vitamins and minerals beyond PFC (protein, fat, carbs)?

    The current version focuses on macronutrient balance (protein, fat, carbohydrates) and total calorie intake, which are the primary factors in diet balance. Micronutrients like vitamins and minerals are important but are typically more dependent on food variety rather than individual meal composition. A balanced diet across all food groups will naturally provide adequate vitamins and minerals.

    Is this tool suitable for people with dietary restrictions or allergies?

    The tool can help anyone track their daily nutrition, though those with restrictions should manually verify that their food choices align with their dietary needs. The database includes various food options, but you should cross-reference items for common allergens or restriction conflicts. For personalized advice regarding allergies or medical dietary needs, consult with a healthcare professional or registered dietitian.

    Can I download or export my dietary history and progress?

    Currently, the tool tracks your daily input within the session but doesn't include a built-in export feature. You can take screenshots of the daily summary and radar chart to keep records. Future updates may include data export functionality for tracking progress over longer periods.