What goes into a meal total?
Each food contributes its portion weight multiplied by its calorie and nutrient density. Matching the food's preparation state and remembering oils, sauces, and drinks often matters more than an extra decimal place.
How food portions are added
Each row uses grams and nutrition values per 100 g. The calculator scales calories, protein, carbohydrate, and fat separately, then sums the rows. Entered label calories are retained rather than recalculated from macros.
How to use this calculator
- 1Replace the illustrative foods with what is in your meal.
- 2Enter each portion in grams and its matching nutrition values per 100 g.
- 3Add any remaining foods and calculate the meal total.
Understanding your result
The total represents only the foods and amounts you entered. Compare portions or ingredients by changing one row at a time. A meal does not need to match the same calorie or macro split as every other meal.
Assumptions & limitations
- The sample foods are illustrative values, not verified information for your specific product.
- Database averages, label rounding, and unweighed portions introduce uncertainty.
Frequently asked questions
Should I weigh food raw or cooked?+
Either can work, but the nutrition entry must match. Cooked rice should use cooked-rice values; dry-rice values describe a different amount of water per gram.
My label is per serving. How do I convert it?+
Divide the listed nutrient amount by the serving's gram weight and multiply by 100. For example, 120 kcal per 30 g becomes 400 kcal per 100 g.
Do oils and sauces need their own row?+
Yes, if they are not already included in the food entry. Add the amount actually eaten and avoid counting an ingredient twice.
Does the calculator recognize foods automatically?+
No. You supply the food amounts and nutrition data. The totals use deterministic arithmetic without food recognition or an AI service.
