Analyze the nutritional quality of your morning meal.
Excellent Choice!
What Makes a Good Breakfast?
Your first meal of the day sets the metabolic tone for the next 12 hours. A "perfect" breakfast isn't just about low calories; it's about the balance of macronutrients and micronutrients that fuel your brain and muscles while preventing a mid-morning sugar crash.
The Anatomy of a 10/10 Breakfast
Protein (15-25g): Crucial for satiety and muscle maintenance. High-protein breakfasts reduce cravings throughout the day.
Fiber (5g+): Found in whole grains, fruits, and vegetables. Fiber slows digestion and provides steady energy.
Low Sugar (<10g): Minimizing added sugars prevents insulin spikes and subsequent energy "slumps."
Healthy Fats: Sources like avocado, nuts, or eggs provide essential fatty acids for cognitive function.
How the Score is Calculated
Our algorithm uses a weighted scoring system based on nutritional density:
Metric
Target
Calories
350 – 600 kcal
Protein
> 15g (Optimal)
Fiber
> 6g (Excellent)
Sugar
< 8g (Healthy)
Example: The "Quick Oats" vs. "Sugary Cereal"
A bowl of sugary cereal might have 300 calories but 25g of sugar and only 2g of protein. Our calculator would rate this around a 3/10. Conversely, Greek yogurt with berries and walnuts—containing 400 calories, 20g protein, and 8g fiber—would score a 9/10.
function calculateBreakfastScore() {
var cal = parseFloat(document.getElementById('calories').value);
var protein = parseFloat(document.getElementById('protein').value);
var fiber = parseFloat(document.getElementById('fiber').value);
var sugar = parseFloat(document.getElementById('sugar').value);
if (isNaN(cal) || isNaN(protein) || isNaN(fiber) || isNaN(sugar)) {
alert("Please enter valid numbers for all fields.");
return;
}
var baseScore = 50;
// Protein Logic
if (protein >= 20) baseScore += 20;
else if (protein >= 12) baseScore += 10;
else if (protein = 8) baseScore += 15;
else if (fiber >= 4) baseScore += 5;
else if (fiber < 2) baseScore -= 10;
// Sugar Logic
if (sugar 15) baseScore -= 20;
else if (sugar > 10) baseScore -= 10;
// Calorie Logic
if (cal > 300 && cal 800) baseScore -= 10;
else if (cal = 8) {
scoreCircle.style.backgroundColor = '#4CAF50';
title.innerHTML = "Power Start!";
title.style.color = '#2e7d32';
desc.innerHTML = "This meal provides excellent fuel. You've hit great ratios of protein and fiber with controlled sugar.";
} else if (finalScore >= 5) {
scoreCircle.style.backgroundColor = '#FFC107';
title.innerHTML = "Not Bad!";
title.style.color = '#ffa000';
desc.innerHTML = "Your breakfast is okay, but could use more fiber or protein to keep you full longer.";
} else {
scoreCircle.style.backgroundColor = '#F44336';
title.innerHTML = "Sugar Trap!";
title.style.color = '#d32f2f';
desc.innerHTML = "This meal is likely to cause an energy crash. Try adding eggs, nuts, or oats while reducing sugary items.";
}
resultDiv.scrollIntoView({ behavior: 'smooth', block: 'nearest' });
}