Food Calorie & Macro Calculator
Instantly estimate the calories, protein, carbohydrates, and fats in your meals based on precise portion sizes.
Calculate Your Meal Nutrition
Select a food item and enter the weight to get an instant, detailed breakdown of its caloric and macronutrient content.
Food Specifications
Enter your meal details
Nutrition Evaluation
Estimated macronutrient breakdown
Average Nutrition per 100g
Baseline nutritional values for common whole foods. Values are approximate and can vary by brand or preparation method.
| Food Item | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Chicken Breast (Raw) | 120 | 22.5 | 0 | 2.6 |
| Brown Rice (Cooked) | 112 | 2.6 | 23.5 | 0.9 |
| Salmon Fillet (Raw) | 208 | 20.4 | 0 | 13.4 |
| Whole Egg (Boiled) | 155 | 12.6 | 1.1 | 10.6 |
| Apple (Raw) | 52 | 0.3 | 13.8 | 0.2 |
| Broccoli (Steamed) | 35 | 2.4 | 7.2 | 0.4 |
| Almonds (Raw) | 579 | 21.2 | 21.6 | 49.9 |
| Rolled Oats (Dry) | 389 | 16.9 | 66.3 | 6.9 |
Calorie Tracking FAQ
Answers to the most frequently asked questions about tracking food calories and macronutrients.
Online calorie calculators provide a close estimate based on standard nutritional databases (like the USDA). However, actual values can vary slightly depending on the specific brand, ripeness of produce, and cooking methods used.
It is generally more accurate to weigh food raw (uncooked), as cooking can change the weight of food due to water loss or absorption (e.g., rice absorbs water and gains weight, while meat loses water and shrinks). If you must weigh cooked food, ensure you select the ‘cooked’ option in your tracking app or database.
Macronutrients are the nutrients your body needs in large amounts to function properly. They consist of proteins (4 kcal/g), carbohydrates (4 kcal/g), and fats (9 kcal/g). Tracking macros helps ensure a balanced diet beyond just total calorie intake.
This depends on your age, gender, weight, height, and activity level. On average, adult women need about 1,600–2,400 kcal per day, and adult men need about 2,000–3,000 kcal per day. Use a TDEE (Total Daily Energy Expenditure) calculator for a personalised estimate.