About this calculator
The Food Calorie Calculator helps build a meal from common UK foods and estimate total calories, protein, carbohydrates, and fat. It is useful for meal planning, checking portions, comparing ingredients, or understanding why small amounts of calorie-dense foods can change a meal total quickly.
Food calorie method
Each food uses typical nutrition values per 100g. The calculator scales those values by the gram amount entered, then totals calories and macros across the meal.
- ingredient calories = calories per 100g x grams / 100
- ingredient protein = protein per 100g x grams / 100
- meal total = sum of all ingredient values
How to use the food calorie calculator
- Choose a food from the ingredient list.
- Enter the amount in grams.
- Add more ingredients until the meal is represented.
- Use cooked or raw weights consistently where possible.
- Review calories, protein, carbs, and fat.
- Compare the result with your target from a calorie or macro calculator.
- Adjust portions one ingredient at a time if you want to reduce or increase the meal total.
Worked examples
Simple chicken and rice meal
Input: 150g cooked chicken breast, 180g cooked white rice, 100g broccoli
Calculation: Scale each food per 100g and add the calories and macros.
Result: A high-protein meal with most calories from chicken and rice.
Adding oil
Input: Add 10g olive oil to the same meal
Calculation: Olive oil is about 884 kcal per 100g, so 10g adds about 88 kcal.
Result: Small amounts of fat can meaningfully increase the meal total.
Why weighing food matters
Food labels and databases usually give nutrition per 100g or per serving. Real portions often differ from the serving size on the label. Weighing ingredients can make calorie estimates much more consistent, especially for rice, pasta, oils, nut butters, cheese, cereal, and snacks.
Cooked vs raw weights
Raw and cooked weights can differ because food gains or loses water during cooking. For example, dry rice weighs much less than cooked rice for the same calories. Use a food entry that matches the state you weighed.
Macro calories
| Macro | Energy per gram | Common sources |
|---|---|---|
| Protein | 4 kcal/g | Chicken, fish, eggs, tofu, yoghurt, lentils |
| Carbohydrate | 4 kcal/g | Rice, pasta, bread, potatoes, fruit |
| Fat | 9 kcal/g | Oil, butter, cheese, nuts, avocado |
Common mistakes
- Forgetting cooking oil, butter, sauces, dressings, or drinks.
- Using dry pasta calories for cooked pasta weight, or the reverse.
- Assuming a spoonful is always the same weight.
- Using restaurant calories for a homemade portion with different ingredients.
Nutrition estimate disclaimer
This calculator is for general nutrition information only. Food values are typical estimates and are not a substitute for medical, allergy, diabetes, eating-disorder, or dietetic advice.
- Brand values can differ from generic database values.
- Cooking methods can change water and fat content.
- Labels may round nutrition values.
- For medical nutrition needs, use professional guidance.
Frequently asked questions
Are the food calories exact?
No. They are typical values. Brand, recipe, cooking method, and portion weighing can all change the real number.
Should I weigh food raw or cooked?
Either can work, but the food entry must match the state weighed. Do not use dry rice values for cooked rice weight.
Why does oil add so many calories?
Fat provides about 9 kcal per gram, more than protein or carbohydrate. A small amount of oil can therefore add a noticeable number of calories.
Can I use this for macro tracking?
Yes, as a rough meal builder. For precise tracking, use product labels and weighed portions.
Does this replace nutrition advice?
No. It is a planning tool. Speak to a qualified professional for medical or specialised dietary needs.
Related calculators
- calorie-calculator
- macro-calculator
- protein-calculator