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.