First you need to take a few measurements, fill in a diet plan form, add and select food products you want considered for selection by a diet plan meal creation program and get meals gen meals created that conform to the diet plan which was calculated from the measurements you made.
Simple, huh? To do all of that just go here.
Step 1: Where Can I Get the Calories I Need?
50% to 58% of your calories should come from carbohydrates. Carbs, among other things, provide fast energy. 20% to 30% of your calories should come from fat, although Eskimos can metabolize a lot more fat. Calories form fat take a little bit longer to metabolize. Fat is needed for growth and development, for absorption of fat-soluble vitamins like A, D, E and K, and is the only source of certain essential fatty acids. 10% to 30% of calories should come from protein. Protein is a source of essential amino acids and takes even longer to metabolize.
The ratio that works for me is 50% carbs, 30% fat and 20% protein. This is considered an acceptable diet for me since my kidneys can handle the protein. A 30% fat, 60% carb and 10% protein would be a lot easier on my kidneys. Fortunately you can adapt your diet plan per meal and relate it to the task you are doing.
For the purpose of health, fitness and survival then we can mathematically design a balanced source of calories from ordinary foods.