Meal Calorie Counter
Estimate calories in your meal by adding up common food items.
Covers portions of bread, rice, meat, vegetables, dairy, and drinks.
How meal calorie counting works:
Every food has a calorie density — the number of calories per gram or per standard serving. By adding up the calories from each food item in your meal, you get the total meal calories.
The formula:
Meal Calories = Sum of (Each food item × Servings × Calories per serving)
Common food calorie reference (per standard serving):
| Food | Serving Size | Calories |
|---|---|---|
| White bread | 1 slice (30g) | 79 |
| White rice (cooked) | 1 cup (158g) | 206 |
| Pasta (cooked) | 1 cup (140g) | 220 |
| Chicken breast (grilled) | 100g (3.5 oz) | 165 |
| Salmon (baked) | 100g | 208 |
| Ground beef (lean) | 100g | 250 |
| Egg (large) | 1 egg (50g) | 72 |
| Cheddar cheese | 1 slice (28g) | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Olive oil | 1 tbsp (14g) | 119 |
| Apple | 1 medium (182g) | 95 |
| Banana | 1 medium (118g) | 105 |
| Broccoli | 1 cup (91g) | 31 |
| Potato (baked) | 1 medium (173g) | 161 |
| Milk (whole) | 1 cup (244ml) | 149 |
| Orange juice | 1 cup (248ml) | 112 |
| Cola | 1 can (355ml) | 140 |
| Beer | 1 can (355ml) | 153 |
Worked example — lunch:
- 2 slices white bread: 2 × 79 = 158 cal
- 100g grilled chicken: 165 cal
- 1 slice cheese: 113 cal
- 1 tbsp butter: 102 cal
- 1 apple: 95 cal
- 1 glass of milk: 149 cal
- Total: 782 calories
Portion size is everything: A “cup of rice” at home might be 200g, not the standard 158g. Restaurant portions are often 2–3× a standard serving. When in doubt, weigh your food — a $10 kitchen scale is the most accurate calorie counting tool.
This calculator vs the TDEE calculator: This page counts calories in your food (what goes in). The Calorie Calculator (TDEE) on our site calculates calories your body burns (what goes out). Use both together: if food calories are less than TDEE, you lose weight.
How we build and check this calculator
This calculator runs entirely in your browser, so the numbers you enter stay on your device. The math behind it is written by hand and tested against worked examples and standard references before the page goes live.
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