Meal Calorie Calculator

Add up a meal from its macros. Enter the grams of protein, carbs and fat for each food and see the total calories and how they split.

Your details

Enter grams of protein, carbs and fat per food (in the amount you eat), from the label or a nutrition app.

FoodProteinCarbsFat

Your results

Enter the protein, carbs and fat of at least one food.

How to use it

  1. For each food, enter the grams of protein, carbs and fat in the amount you're eating. Food labels list them per 100 g, so scale them to your portion.
  2. Add more rows with "Add food". A name is optional.
  3. Read the total calories, total macros and each food's share.

How it's calculated

The math. Each gram of a macronutrient carries a fixed amount of energy. The calculator uses the general factors from EU food labelling rules (Regulation 1169/2011) and the FAO:

Nutrient kcal per gram
Protein 4
Carbohydrate 4
Fat 9

calories = protein × 4 + carbs × 4 + fat × 9

Each food is calculated separately, then added up. The macro split shows the share of calories from protein, carbs and fat across the whole meal.

Example: 46 g protein, 40 g carbs and 10 g fat give 184 + 160 + 90 = 434 kcal.

Limits. These are general factors. The real energy you absorb differs a little by food (for example, nuts and high-fiber foods give slightly less). Alcohol, fiber and sugar alcohols aren’t included.

Sources

  1. Regulation (EU) No 1169/2011 on the provision of food information to consumers, Annex XIV: conversion factors for the calculation of energy.
  2. FAO (2003). Food energy: methods of analysis and conversion factors. FAO Food and Nutrition Paper 77. Rome: Food and Agriculture Organization.

Questions

How many calories are in a gram of protein, carbs and fat?

Protein and carbs have 4 kcal per gram; fat has 9 kcal per gram. Alcohol, not counted here, has 7 kcal per gram.

Why doesn't my total match the label exactly?

Labels round their numbers, and some count fiber (2 kcal per gram in the EU) or sugar alcohols separately. Differences of a few percent are normal.

Should I count fiber?

On EU labels, carbs don't include fiber, so enter them as listed. On US labels, total carbs include fiber; entering total carbs slightly overestimates calories, by about 2 kcal per gram of fiber.

How do I scale label values to my portion?

Multiply the per-100 g value by your portion in grams and divide by 100. For 150 g of chicken at 31 g protein per 100 g, that's 31 × 150 ÷ 100 = 46.5 g protein.

Updated November 9, 2026.