About Your Child
Enter your child's age, gender and activity level to get a personalised daily nutrition plan with Indian food sources.
Why Child Nutrition Needs Change with Age
Children's nutritional needs are not simply scaled-down adult requirements. The body is growing, developing, and forming systems — bones, brain, immune function, and hormones — at different rates across childhood. A toddler's brain grows fastest in the first three years and requires specific fatty acids (DHA, ALA) and iron for healthy development. A school-age child needs sustained energy for concentration and learning. A teenager needs peak calcium, protein, and iron to support rapid growth, muscle development, and (for girls) menstrual health.
This planner uses the ICMR Recommended Dietary Allowances (RDA) 2020 — India's official nutrition reference data — rather than Western guidelines. ICMR values are calibrated for Indian body sizes, dietary patterns, and the specific nutritional deficiencies prevalent in India (iron-deficiency anaemia, Vitamin D, and iodine are the most common).
Activity level matters significantly. A child who does 60+ minutes of sport daily may need 30–40% more calories than a sedentary child of the same age. Under-fuelling active children causes fatigue, slower growth, and reduced concentration — common in Indian children who balance academics and sports without adequate nutrition adjustment.