Nutrition Calculator
Search the foods in your meal, enter grams and see total calories, protein, carbs, fat and fiber instantly, based on recorded per-100 g values.
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How is nutrition calculated?
Nutrition calculation scales each food's recorded per-100 g value to the grams eaten and sums the results. Calories, protein, carbs, fat and fiber use the same formula. 120 g of banana at 89 kcal/100 g is 89 × 120 ÷ 100 ≈ 107 kcal.
The same tool works for dish calories and recipe nutrition: add each ingredient and divide by servings. Cooking oil, sauces and drinks are often missed; one tablespoon of olive oil adds about 120 kcal.
Nutrient = (value per 100 g × grams eaten) ÷ 100
Approximate calories of common portions
The figures below are rounded examples scaled from recorded per-100 g values. Weigh the food and add it to the tool for a precise total.
| Food and portion | Grams | Calories | Protein |
|---|---|---|---|
| 1 medium banana | 120 g | 107 kcal | 1,3 g |
| 1 medium apple | 150 g | 78 kcal | 0,4 g |
| 1 boiled egg | 50 g | 78 kcal | 6,3 g |
| 1 bowl of yogurt | 200 g | 122 kcal | 7,0 g |
| 1 slice whole-wheat bread | 30 g | 74 kcal | 3,9 g |
| 1 bowl cooked rice | 150 g | 195 kcal | 4,0 g |
| 1 bowl cooked lentils | 150 g | 174 kcal | 13,5 g |
| 100 g grilled chicken breast | 100 g | 165 kcal | 31 g |
Tips for accurate results
- Weigh with a kitchen scale; eyeballed portions are often 20–30% off.
- Don't mix raw and cooked records: 100 g raw rice differs greatly from cooked.
- Include oil, sauces and drinks; one tablespoon of olive oil is about 120 kcal.
- Missing measurements are not treated as zero; totals include measured foods only.
- Save the share link to recalculate the same meal; grams stay in the URL.
Compare with your daily target
Compare the total with your daily target from the Calorie Calculator and the protein, carb and fat grams from the Macro Calculator. A sample day at 2000 kcal with a balanced split can look like this.
| Meal | Calorie share | Target |
|---|---|---|
| Breakfast | %25 | 500 kcal |
| Lunch | %35 | 700 kcal |
| Snack | %10 | 200 kcal |
| Dinner | %30 | 600 kcal |
Dish and recipe calories
To calculate a home-cooked dish, weigh every ingredient that goes into the pot. If a 4-serving meal totals 2400 kcal, one serving is 600 kcal. Restaurant portions are often larger; add dressing and frying oil separately when you can.
Open a food page for the per-100 g record. If a household portion is listed, that page's portion calculator also shows calories for 1 piece or 1 bowl.
Frequently asked questions
How do I calculate the calories of a dish?
Add each ingredient with grams, total it and divide by servings, including cooking oil.
How is this different from the calorie calculator?
The calorie calculator estimates your daily need from personal details. This tool totals the calories and macros of the foods you actually ate.
Should I use 100 g or a portion?
Weighing is most accurate. A household portion is only a rough guide; '1 bowl' can be 150 g or 250 g.
Where does the nutrition data come from?
Records come from sources such as USDA FoodData Central; each food page shows its source.
How about packaged foods?
The label's per-100 g value is most accurate; compare it with a similar record.
Can I share my meal?
Yes. The share button creates a link with your foods and grams. Those links are not indexed.
What if a macro is missing?
Some records omit fiber or a micronutrient. Totals include measured values only; a blank is not zero calories or zero protein.