Calorie & Macro Calculator

Paste a dish or list foods with amounts (e.g., "200 g chicken breast, 1 tbsp olive oil, 150 g rice"). We'll estimate total calories and macros.

The calorie and macro calculator estimates calories, protein, carbs, and fat for any ingredient list. Most adults need 1,600–2,400 kcal/day split across 3 macronutrients. Paste your foods below to get an instant breakdown.

Based on USDA FoodData Central and food composition databases.

Key Takeaways

  • Enter foods as "amount + unit + food" for the most accurate results (e.g., "200 g chicken breast").
  • Protein and carbs each provide 4 kcal per gram; fat provides 9 kcal per gram.
  • Aim for 1.6–2.2 g protein per kg body weight if you are physically active.
  • Values are estimates — product labels may differ by 10–20% depending on brand and preparation.

Get a Meal Plan That Matches Your Goals

Let our AI build a personalized meal plan with recipes and grocery lists tailored to your exact nutritional targets.

Get My Personalized Meal Plan

Free personalized plan in under 2 minutes

Other Free Tools

Related Meal Plans

Balanced Meal Plan High Protein Meal Plan