Diabetes Lifestyle Planner

A self-contained, offline tool to help you understand key diabetes metrics, plan daily habits, and prepare for healthcare visits. Supports metric & US units. All calculations run in your browser.

Educational only, not medical advice.

Unit System

Blood Glucose

mmol/L

Typical fasting: 4.0–5.5 mmol/L

Carbohydrates (meal)

grams

Physical Activity (past 24h)

Lifestyle Summary

Enter values above

Interpretation

After you calculate, guidance will appear here.

Intermediate Values

What‑If: Activity Impact

See how increasing activity might affect glucose levels (non‑medical estimate).

Extra daily steps: 2000

Estimated glucose impact:

−0.3 mmol/L

Why Daily Planning Matters

Consistent daily habits—monitoring glucose, balancing carbohydrates, and staying active—help maintain stable blood sugar levels. This planner helps you see connections between inputs you can track and their typical effects.

How to Use This Tool

Enter a recent glucose reading and your meal's carbohydrate amount.
Select your recent activity level (low, moderate, high).
Review the summary and interpretation—this is a pattern‑recognition aid, not a prescription.
Use the “What‑If” slider to explore how extra steps might influence glucose.
Note down questions for your clinician based on the patterns you see.

Realistic Examples

Glucose	Carbs (g)	Activity	Typical Effect	Notes
5.8 mmol/L	60	Moderate	+1.2 mmol/L rise	Expected post‑meal peak within range.
7.5 mmol/L	30	Low	+0.8 mmol/L rise	Higher starting glucose; consider lighter carbs.

Glucose Unit Conversion

mmol/L	mg/dL	Typical Context
3.9 – 5.5	70 – 99	Fasting (normal)
5.6 – 6.9	100 – 125	Prediabetes range
≥ 7.0	≥ 126	Diabetes threshold (fasting)

Frequently Asked Questions

How accurate are the estimates?

They are simplified educational models based on population averages. Individual responses vary widely due to insulin sensitivity, medication, stress, and other factors.

Should I change my diet or medication based on this?

No. Always follow your clinician's plan. Use this tool to notice patterns and prepare questions—never to self‑adjust treatment.

When should I seek immediate help?

If you experience symptoms like extreme thirst, frequent urination, blurred vision, confusion, or glucose readings consistently outside your target range, contact your healthcare team promptly.

Formulas & Assumptions

Glucose unit conversion: mg/dL = mmol/L × 18.018 (rounded to nearest integer).
Carbohydrate effect: estimated rise = (carbs in grams) × 0.02 mmol/L per gram for moderate activity; adjusted for activity level.
Activity adjustment: low = +20% effect, moderate = baseline, high = −15% effect.
What‑If impact: extra 2000 steps ≈ −0.3 mmol/L (illustrative, non‑clinical).
All numbers rounded to 1 decimal place. Input parsing accepts both dot and comma decimals.

For informational and educational purposes only. Estimates depend on your inputs and simplifying assumptions. This tool is not medical advice and does not diagnose or treat any condition. If you have symptoms, abnormal readings, or urgent concerns, contact a qualified healthcare professional.

Educational Sources

Common unit conversions and measurement best practices
Typical wellness metric ranges and public health guidance concepts
Basic exercise physiology concepts for glucose management
General nutrition and carbohydrate counting guidance concepts

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