Nutrition Calculator — Food Analysis

Use the Nutrition Calculator

Analyze a food with our food nutrition calculator. See calories, macros, and key micros per serving or per 100 g.

Start analyzing a food

How to Use Nutrition Calculator — Food Analysis

1. Step 1: Search or add a food

   Type a food name and select it, or add your own custom entry with per‑100‑gram values.

2. Step 2: Set serving size (grams)

   Enter grams for your portion, or tap +50 to adjust quickly.

3. Step 3: Add to the list

   Press Add to list to include the food; edit or remove anytime.

4. Step 4: Review totals

   See calories, protein, carbs, and fat summed for all items.

5. Step 5: Optional: set daily targets

   Open Daily targets to estimate TDEE and macro goals and compare progress.

Key Features

• Search common foods and add custom items
• Per‑serving calories, protein, carbs, and fat
• Fiber, sugar, and sodium (optional)
• Daily targets with TDEE + macro split
• Mobile‑first layout with quick gram edits

Understanding Results

Formula

The calculator uses proportional math based on per‑100‑gram values. If a food provides 130 kcal per 100 g and your serving is 150 g, calories are 130 × (150 ÷ 100) = 195 kcal. The same scaling applies to protein, carbohydrates, fat, fiber, sugar, and sodium. Energy from macronutrients follows the common convention: protein ≈ 4 kcal/g, carbohydrates ≈ 4 kcal/g, and fat ≈ 9 kcal/g. Totals are the sum of all items you add.

Reference Ranges & Interpretation

For day‑to‑day use, focus on a few anchors. Protein intake typically falls between 1.2–2.2 g/kg/day depending on goals and activity. Dietary fat commonly spans 20–40% of total calories, with the remainder as carbohydrates. Fiber intakes of roughly 25–38 g/day are often cited as helpful for digestion and fullness. These are broad, practical ranges rather than prescriptions. For a primer on reading labels, see the U.S. FDA consumer guide (FDA).

When you enable Daily targets, the tool estimates maintenance calories (TDEE) from the Mifflin–St Jeor equation and your activity level, then applies your goal (maintain, deficit, or surplus). Protein is set in grams per kilogram of body weight; fat is a percentage of calories; remaining calories are carbohydrates. The progress bars compare your totals to those targets in real time.

Assumptions & Limitations

Nutrition values vary by brand, recipe, and cooking method. Raw versus cooked weight changes the numbers per gram because water content shifts. Restaurant dishes can be difficult to estimate precisely; use reasonable approximations and aim for consistency over time. This tool provides calculations only and does not offer medical advice. For specific dietary guidance or clinical conditions, consult a qualified professional.

Complete Guide: Nutrition Calculator — Food Analysis

The nutrition calculator provides a breakdown of calories, macros, vitamins, and minerals for foods. Get instant, accurate results for tracking clearly.

Our nutrition calculator is designed for clarity and speed. You can search a built‑in list of common foods, add custom items, adjust serving sizes, and see totals that update instantly. If you want, you can also set daily calorie and macro targets to compare your intake against a reasonable goal.

What this nutrition calculator does

This tool focuses on everyday decisions. It shows calories, protein, carbs, fat, fiber, sugar, and sodium for the foods you add. Results are calculated per serving and rolled up into clear totals, so you can track a snack, a single meal, or an entire day without spreadsheets. The interface is touch‑friendly and works great on mobile screens. You can quickly increase grams with one tap, remove items, or edit quantities inline.

Because everyone eats differently, the calculator also supports custom entries. If your brand or recipe is not in the list, enter the per‑100‑gram values from the package and the tool will handle the math. You always control the serving size, so you are free to track half a bar, one egg, or any amount that matches your plate.

How the tool calculates calories, macros, and micros

All per‑serving values come from simple proportional math. Each food has nutrition per 100 grams. When you enter grams for your serving, the calculator multiplies every nutrient by grams ÷ 100. For example, if cooked white rice provides 130 kcal per 100 g and your serving is 150 g, calories become 130 × 1.5 = 195 kcal. The same proportional rule applies to protein, carbohydrate, fat, fiber, sugar, and sodium. This is the most transparent way to convert labels to real‑world portions.

Energy from macronutrients follows a standard conversion: protein ≈ 4 kcal per gram, carbohydrates ≈ 4 kcal per gram, and fat ≈ 9 kcal per gram. The totals you see are consistent with that convention and align with commonly cited references from nutrition science. For a plain‑English introduction to labels and daily values, you can consult the U.S. FDA’s consumer resources (FDA).

Micronutrients in this tool are limited to practical fields that people often track: fiber, sugar, and sodium. These values vary widely by brand and preparation. If your package lists them, add them to custom foods; otherwise, treat the results as estimates. For broader dietary guidance, the Dietary Guidelines for Americans offer a reasonable starting point.

Set daily calorie and macro targets

Targets help you see progress at a glance. The calculator can estimate your maintenance calories using the Mifflin–St Jeor equation, then apply an activity factor and a goal adjustment. You pick a protein target in grams per kilogram of body weight and a fat percentage of total calories. The remaining calories are assigned to carbohydrates. As you add foods, progress bars compare intake to your targets in real time.

If you want a deeper dive on energy needs, the dedicated TDEE calculator shows maintenance calories in more detail. For macro planning, try the macro calculator, and if you are focused on protein specifically, the protein calculator can help you pick a sustainable protein range.

Serving sizes and food variability

“Serving size” can be confusing because packages often define a serving that is smaller than what people actually eat. To avoid that mismatch, this nutrition calculator uses grams as the base unit. Grams are consistent whether you are measuring cooked rice, chopped fruit, or a slice of bread. When you can weigh food, results are more precise. If you cannot weigh, using reasonable estimates is still useful for trend tracking.

Food values vary by brand and cooking method. Raw vs cooked weight matters: water loss or gain changes grams and, therefore, nutrients per gram. For example, raw chicken breast loses water when cooked, so 100 g cooked contains more protein than 100 g raw. Be consistent with how you measure (all raw or all cooked within a meal) and your numbers will be comparable.

Plan meals step‑by‑step

A simple meal‑planning workflow is: (1) add your protein anchor (e.g., chicken breast or tofu), (2) add a carbohydrate source (e.g., rice or potatoes), (3) add produce for volume and fiber, and (4) add fats if needed for flavor and satiety. Watch the totals as you go. If calories run high, trim the densest item (usually oils and nuts). If protein is low, increase the protein anchor first because it also supports fullness.

For recipes, our recipe nutrition calculator lets you enter ingredients once and see nutrition per serving. If energy balance is your focus, compare any plan to the calorie calculator to understand intake vs. need over time.

Weight loss, muscle gain, and maintenance

Different goals call for different calorie levels, but the structure of meals stays similar. For weight loss, aim for a modest calorie deficit you can maintain. Running an aggressive deficit may look fast on paper but tends to backfire. For maintenance, eat near your TDEE and keep protein steady. For muscle gain, add a small surplus while prioritizing resistance training and enough sleep. In all cases, protein adequacy and consistent habits matter more than perfection on any single day.

If you want a dedicated view for fat loss, try the weight loss calorie calculator. If you follow a specific pattern like ketogenic eating, the keto macro calculator can build your plan with low‑carb ratios built in.

Fiber, sugar, and sodium — why they matter

Fiber supports digestive health and can help with fullness. Many people benefit from 25–38 grams per day depending on energy intake and tolerance. Sugar is not problematic in small amounts within total carbohydrate goals, but tracking added sugars helps you keep sweets in balance with nutrient‑dense foods. Sodium needs vary; athletes and heavy sweaters often need more, while many desk‑bound adults benefit from moderating overly salty processed foods. For public health context, see the CDC sodium guidance.

Best practices for accurate tracking

Start simple: track one meal per day for a week and notice patterns. Use grams when you can. Keep favorite foods saved as custom entries so you do not retype labels. When eating out, estimate conservatively and focus on ingredients: protein size, visible oils, and sides often dominate calories. Most importantly, use the numbers to guide small, sustainable changes rather than to judge individual days.

Helpful related calculators

If you enjoy this nutrition calculator, these tools can help you plan and adjust with confidence: the macro calculator for macro splits, the protein calculator for daily protein ranges, the TDEE calculator for maintenance calories, the calorie calculator for intake planning, and the recipe nutrition calculator for home cooking.

Limitations and responsible use

Nutrition values are estimates. Different brands and cooking methods yield different results. Packaged foods change over time, and produce varies by season and variety. Use this tool as guidance, not as medical advice. If you have a medical condition or specific dietary needs, speak with a qualified professional. Our goal is to provide clear math so you can make informed choices that fit your life.

Database vs. packaging: getting the most accurate numbers

This food nutrition calculator favors transparent math over hidden heuristics. For packaged foods, the label on your specific product is the best source—enter its per‑100‑gram values into a custom item and adjust serving grams to match your plate. For fresh items without labels, use reputable databases and be consistent about raw vs. cooked weights. If numbers from a database and your package disagree, defer to the package for that brand and lot. The goal is not lab‑grade precision; it’s consistency that helps you steer choices confidently.

If you want to continue exploring, browse the full list on the calculators index or the nutrition & diet category. Small, consistent steps compound—this tool simply helps you keep them visible.

Frequently Asked Questions