Calorie Calculator

This is an easy-to-use online food calorie calculator. It shows the number of calories as well as proteins, fats and carbohydrates for the selected food list for your dishes. There is a wide range of food products available in calorie calculator, so you could easily calculate amount of calories for your diet for a day.

Enter food and its quantity

  • g
Show calculation
Totals:
No selected food

How to simplify calculating calories?

If you don't have access to calorie calculator at some point, then you can select needed amount of food just visually. All you need is your hands. Your hands have strict proportion to your body, their size don't change, and you have them with you in any time. That's why they are the perfect tool to measure needed amount of food.

For measuring protein
 
1 portion = 1 palm
For measuring carbohydrates
 
1 portion = 1 handful of
For measuring vegetables
 
1 portion = 1 fist
For measuring fats
 
1 portion = 1 thumb

How to use this method, to get correct portion

Protein
  • Meat
  • Fish
  • Eggs
  • Cottage cheese
  • Greek yoghurt
  • etc.
 Female
 
one meal
(20-30 g of protein)
 Male
 
two meals
(40-60 g of protein)
Vegetables
  • Cucumber
  • Tomato
  • Cabbage
  • Carrot
  • Herbs
  • etc.
 Female
 
one meal
 Male
 
two meals
Carbohydrates
  • Cereals
  • Starch
  • Beans
  • Fruits
 Female
 
one meal
(20-30 g of carbohydrates)
 Male
 
two meals
(40-60 g of carbohydrates)
Fats
  • Nuts
  • Oils
  • Seeds
 Female
 
one meal
(7-12 g of carbohydrates)
 Male
 
two meals
(15-25 g of carbohydrates)

Now build a plan for yourself

If you are active, you will need:

 Female
4-6 servings of each type of food daily to get  1500 - 2100 kcal
 Male
6-8 servings of each type of food daily to get  2300 - 3000 kcal

If you have to eat more because you:

  • Have a fragile physique
  • Feel hungry
  • Eat less than 3 times a day
  • Go in for sports
  • Want to gain muscle mass
  • Want to achieve results in strength training
Add

If you have to eat less because you:

  • Have a larger stature
  • Overeat
  • Eat more than 4 times a day
  • Lead a sedentary lifestyle
  • Want to lose weight
  • Don't see the results of the diet
Exclude
 
 Female
 
Half a handful of carbohydrates and half a portion of fats from several meals.
 Male
 
One handful of carbohydrates and/or a portion of fats from several meals.

Tips on how to switch to proper nutrition

  1. Your body needs water! Exactly water, not coffee / tea or beer. It is necessary to drink at least 1-1.5 liters of water daily.
  2. Don't overeat. Try to gradually reduce your meal size and eat slowly, so that the body has time to get satisfied.
  3. Meal size should be smaller. It is recommended to eat 4-5 a day, but smaller meal size.
  4. Do not eat before bedtime. The last meal should be 3 hours before bedtime. "Do not eat after 6" is a revealed myth.
  5. Limit yourself in eating sweets, flour and alcohol. Use them in moderation and not often.
  6. Use Calorie Calculator to calculate needed amount of proteins, fats and carbohydrates in ratio 1:1:4, for knowledge workers - 1:0.8:3, at high physical activity - 1:1:5.
  7. If you want to lose weight - do not forget about physical training.