Meal Calorie Calculator
Meal Calorie Calculator
Build a meal from real ingredients, adjust portions, and see calories and macros for the whole recipe or per serving. Save favorite meals and take a printable nutrition sheet into the kitchen.
← Explore all free toolsChoose your ingredients
Search our 60-food starter library, or select a category. Values are approximate averages per 100 g, not per slice or tablespoon.
＋ Add a custom food from a nutrition label
Enter values for 100 g of your own ingredient. A custom entry stays with your saved recipe.
Your meal or recipe
Add foods, edit portions, and divide a recipe into equal servings. Changing a portion updates your totals.
Custom foods and saved meals stay on this device unless you explicitly print or copy them. No account needed.
Your nutrition breakdown
How the recipe adds up
Estimated macro energy split
Ingredient breakdown
Macro calories use roughly 4 kcal/g protein, 4 kcal/g carbohydrate, and 9 kcal/g fat. They can differ from ingredient calorie totals because of fiber, food-specific factors, and rounding. Use the food-label calories when available.
Your saved meals
Save up to 15 recipes in this browser. Reopen one, adjust its ingredients, and calculate again. This is device-based storage, not an online account.
Make the numbers more useful
Use peeled, drained or cooked weight as specified. Remove egg shells and packaging from the scale.
100 g of dry rice is not nutritionally equal to 100 g of cooked rice. Always match the entry to the food’s preparation.
Oils, sauces, dressings, cheese and other ingredients may affect the overall estimate.
Use the custom-food option for your product’s own nutrition label when greater accuracy matters.
How accurate is a meal calorie calculator?
These 60 starter foods are illustrative average values, not a live food database or a verified record for your exact brand. Cooking methods, portion measurement, recipe yields and nutritional labels can change the totals.
All starter entries are standardized to an approximate per 100 g basis. The app multiplies each value by the amount entered, then divides the recipe into the number of servings you choose.
USDA’s FoodData Central is a useful source for looking up specific foods; use the actual product label for packaged foods. The FDA Nutrition Facts guide explains label serving sizes and rounding.
This tool provides educational estimates, not a diagnosis or a prescribed calorie goal. It can be used for everyday meal planning without needing to track every meal.
Continue exploring
Combine your meal estimates with the nutrition planning tools and educational guides below.