How to use the food calorie calculator
Choose a food, set the number of servings and press Add. The list shows each item and a running total. Change your daily target to see how much room is left. If your food is missing, use the custom food box with the calories printed on the pack.
Not sure of your target? Use the daily calorie calculator first. Most adults land between 1,600 and 2,800 kcal depending on size, age and activity.
Calorie basics that matter
- Carbohydrate and protein give about 4 kcal per gram, fat gives 9 and alcohol gives 7.
- Oil, ghee and butter are the easiest hidden calories. One tablespoon adds about 100 to 120 kcal.
- Liquid calories such as juice, cola and sweet tea do not fill you up the way solid food does.
- Portion size changes the total more than the food choice. A large plate of rice can double the figure on the label.
Meal timing and sleep
A big meal in the last two to three hours before bed can raise body temperature and cause reflux, which makes it harder to fall asleep. Aim to finish your largest meal at least three hours before bedtime and keep late snacks light. The meal timing calculator works this out from your bedtime.
A sample day of eating at about 2,000 kcal
| Meal | Example | kcal |
|---|---|---|
| Breakfast | 2 egg omelette, 1 roti, tea with milk | 365 |
| Lunch | 1 cup rice, 1 cup dal, salad, yogurt | 704 |
| Snack | Banana and a handful of almonds | 269 |
| Dinner | Chicken curry, 2 roti, apple | 635 |
Total about 1,973 kcal. It is only an example of how portions add up, not a diet plan.