Nutrition Food Calculator
Nutrition Calculator works out Calories and Calories per serving from Items and their nutrition panels, What the quantity column means and Calories source. The default figures on this page give calories of 470 kcal; change any entry and the result, the working and the sources update together.
Your figures
Updates as you typeHow this is worked out
7 steps
- Parsed 2 items on a per-serving basis.
- Grilled chicken breast: 1 x -> 250 kcal, 43 g protein, 0 g carbohydrate, 8 g fat.
- Brown rice, cooked: 2 x -> 220 kcal, 5 g protein, 46 g carbohydrate, 1.8 g fat.
- Totals: 470 kcal, 48 g protein, 46 g carbohydrate, 9.8 g fat.
- Atwater check (4/4/9): 4 x 48 + 4 x 46 + 9 x 9.8 = 464.2 kcal.
- Energy shares: 41.4% protein, 39.6% carbohydrate, 19% fat.
- Sodium 0 mg is 0% of the 2300 mg Daily Value.
Percent Daily Valuetable
| totalFat | saturatedFat | cholesterol | sodium | totalCarbohydrate | dietaryFiber | protein |
|---|---|---|---|---|---|---|
| 13 | 0 | 0 | 0 | 17 | 0 | 96 |
Per-item breakdowntable
| name | quantity | calories | proteinG | carbG | fatG | sodiumMg |
|---|---|---|---|---|---|---|
| Grilled chicken breast | 1 | 250 | 43 | 0 | 8 | 0 |
| Brown rice, cooked | 2 | 220 | 5 | 46 | 1.8 | 0 |
Figures from FDA daily values. Its 5 worked examples are re-run on every release, last on 15 September 2026. What changed · how reference data is kept current
Sources and references
5 sources
What the Nutrition Calculator calculates
Scales and sums the nutrition panels of everything on a plate, then reports calories, macronutrient shares, net carbohydrate and percent Daily Value against the FDA reference values.
How to use this Nutrition Calculator
Enter Items and their nutrition panels, What the quantity column means, Calories source and Report net carbohydrate. Calories updates as you type, and “Use a worked example” loads checked figures you can adjust. Change one figure at a time to see what drives the result.
How the result is worked out
Open “How this is worked out” beside the result for the step-by-step calculation behind Calories, Calories per serving and Calories implied by the macros.
The method follows 21 CFR 101.9 - Nutrition labeling of food, FDA, Daily Value on the Nutrition and Supplement Facts Labels, FDA final rule, Food Labeling: Revision of the Nutrition and Supplement Facts Labels, 81 FR 33742, USDA FoodData Central - the reference food-composition database for generic foods and FDA, Menu Labeling Requirements (21 CFR 101.11) - the rule requiring chains to publish calorie and nutrition data.
A chicken and rice plate example
With Items and their nutrition panels: Grilled chicken breast | 1 | 250 | 43 | 0 | 8 Brown rice, cooked | 2 | 110 | 2.5 | 23 | 0.9, What the quantity column means: per-serving, the calculator returns Calories: 470, Protein: 48, Total carbohydrate: 46. This example is checked against an independent source in the test suite.
What you can compare
Change one input at a time to see how it affects Calories, Calories per serving and Calories implied by the macros. The inputs you can vary are Items and their nutrition panels, What the quantity column means, Calories source, Report net carbohydrate, Servings the recipe makes and Calorie budget for the day.
Understanding Calories, Calories per serving and Calories implied by the macros
Nutrition figures are only as current as the panel they were copied from. Menu formulations and portion sizes change without notice, and allergen safety must be confirmed with the manufacturer or restaurant, never from a calculation.
Results are general information, not financial, tax, legal, medical or engineering advice. Check any decision that matters with a qualified professional.
See something wrong? Report a problem with this calculator
Frequently asked questions
How do I calculate how much food I should eat?
Scales and sums the nutrition panels of everything on a plate, then reports calories, macronutrient shares, net carbohydrate and percent Daily Value against the FDA reference values. Open “How this is worked out” beside the result to see each step for your own figures.
What is the most accurate nutrition calculator?
The Nutrition Calculator follows the stated method, but the result is only as reliable as Items and their nutrition panels, What the quantity column means, Calories source, Report net carbohydrate and Servings the recipe makes and the assumptions shown. Check the working and sources before relying on it for an important decision.
How do I calculate my nutrition intake?
It needs Items and their nutrition panels, What the quantity column means, Calories source, Report net carbohydrate, Servings the recipe makes and Calorie budget for the day. Nothing else is required, and the figures stay in your browser.
What is the best free recipe nutrition calculator?
The calculation is free and does not require an account. An account is only needed for optional features such as saving, comparing, exporting, or sharing supported scenarios.
What is the best free nutrition calculator?
The result gives Calories, Calories per serving, Calories implied by the macros, Protein, Total carbohydrate and Net carbohydrate, each labelled with its unit so the figure can be read on its own.
What is the best website to check food nutrition?
On the figures this page opens with, the calories is 470 kcal. No single number fits everyone: it follows Items and their nutrition panels, What the quantity column means and Calories source, so enter your own above and the answer updates as you type.