Slobiq Health / Nutrition / Meal calorie calculator
Meal calorie calculator
Enter up to four ingredients with their weight and the values per 100 g from the package. The example is chicken breast and rice.
These are general estimates, not medical advice, and they do not replace a doctor, dietitian or trainer. If you are pregnant, under 18, have a health condition or take medication, talk to a professional before changing your diet or training.
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About this tool: Meal calorie calculator
Package labels list values per 100 g, but you eat a different amount. This calculator multiplies each ingredient by the weight you actually use and adds everything up, so you get the real calories and macros of the plate.
Weigh food in the state the label describes, for example raw or cooked, because cooking changes weight. Leave the macro fields empty if you only know calories: the totals for protein, carbs and fat then show a dash instead of a wrong zero.
Formula
For each ingredient: nutrient = weight in grams × value per 100 g ÷ 100. The meal is the sum of all ingredients. Calories per 100 g = total calories ÷ total weight × 100.
Worked example
150 g chicken breast (165 kcal, 31 g protein, 3.6 g fat per 100 g) and 200 g cooked rice (130 kcal, 2.7 g protein, 28 g carbs, 0.3 g fat): 248 + 260 = 508 kcal, 51.9 g protein, 56 g carbs and 6 g fat in 350 g of food.
Sources and accuracy
- Formulas and sources last reviewed
- Accuracy
- Plain arithmetic: with valid input the result is exact.
This tool uses a standard method named in the text above.
Frequently asked questions
Raw or cooked weight?
Use the weight that matches the label. Many labels give values for the dry or raw product, so weigh it before cooking.
Where do I find the values per 100 g?
On the nutrition label of the package, or in the food database of a trusted national health authority.
Does it include cooking oil?
Only if you add it as an ingredient. A tablespoon of oil is about 120 kcal, which is easy to forget.