Nutrient Calculator
Track daily calories and macronutrients. Enter foods and quantities. Get total calories, protein, carbs, and fat. Visualize your macro breakdown. Informational only—consult a registered dietitian.
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By Health/Fitness Editor | Published: Oct 23, 2025 | Reviewed by: Health/Fitness Editor
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Build Your Meal
| Food Item | Qty | Serving | Cal | Protein (g) | Carbs (g) | Fat (g) |
|---|
Quick Preset Meals
How it works
Select foods and quantities. We sum the calories and macronutrients (protein, carbs, fat) for all selected items based on standard nutritional data per serving.
Inputs explained
- Food Item
- Select from a comprehensive database of common foods.
- Quantity
- Number of servings (can be decimal, e.g., 0.5 for half a serving).
- Serving Size
- Standard serving size for the selected food (100g, 1 cup, 1 piece, etc.).
- Macronutrients
- Protein, Carbs, and Fat are calculated based on quantity × serving size.
Example
Meal: Chicken Breast (200g), Rice (150g), Broccoli (100g)
- Total Calories: ≈550 kcal
- Protein: ≈45g
- Carbohydrates: ≈60g
- Fat: ≈15g
This represents a balanced, high-protein meal.
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Tips & notes
- Food scale: Use a food scale for accurate portion sizes.
- Balanced macros: Aim for a balanced macronutrient distribution for your goals (e.g., 30% protein, 40% carbs, 30% fat).
- Nuts and seeds: High in healthy fats and protein—great for snacks.
- Whole foods: Prioritize whole, unprocessed foods for better nutrition.
- Hydration: Don't forget water—it's essential but has no calories or macros.
FAQs
The nutrients the body needs in large amounts: protein, carbohydrates, and fat. These provide energy (calories) and support various bodily functions.
Add up the nutrients from all foods and drinks you consume in a day. This calculator helps you track meals individually, then sum them up.
It can help you track calories and macros for any diet goal—weight loss, muscle gain, or maintenance. Track your intake and adjust based on your goals.
No. Everything runs in your browser. Use Export/Share Link to save your configuration.
Based on standard USDA nutritional data. Actual values may vary by brand, preparation method, and portion size. Use a food scale for best accuracy.
Disclaimer
⚠️ Important: Informational tool based on standard nutritional data. Nutritional values can vary. Consult a registered dietitian for personalized dietary advice.