Calculator Form
Example Data Table
This table shows how sample choices can change meal totals.
| Meal Example | Base | Protein | Sides | Sauce | Estimated Calories | Protein | Sodium |
|---|---|---|---|---|---|---|---|
| Lean Bowl | Market Greens | Herb Chicken | Broccoli, Cucumber Salad | No Sauce | 405 | 41g | 905mg |
| Plant Bowl | Brown Rice | Grilled Tofu | Sweet Potatoes, Broccoli | Sesame Ginger | 771 | 32g | 1380mg |
| Comfort Bowl | Farro | Spicy Meatballs | Mac and Cheese, Carrots | Garlic Aioli | 1100 | 45g | 2120mg |
Formula Used
Total nutrient = Sum of each selected item nutrient × selected portion.
Macro calories = protein grams × 4 + carb grams × 4 + fat grams × 9.
Macro percentage = macro calories ÷ total macro calories × 100.
Meal calorie target = daily calorie goal × meal share percentage.
Sodium meal target = daily sodium limit × meal share percentage.
Meal score starts at 100, then adjusts for calories, sodium, protein, fiber, sugar, and avoided allergens.
The score is a planning guide. It is not medical advice. It helps compare bowl builds quickly.
How to Use This Calculator
- Enter a meal name so exported reports are easy to identify.
- Select one base, one protein, two sides, one sauce, and a drink.
- Adjust each portion to match your order size.
- Add any custom item that is not shown in the menu list.
- Enter your daily targets for calories, sodium, protein, and sugar.
- Select allergens you want to avoid.
- Press the calculate button and review the result above the form.
- Download the CSV or PDF file for later meal planning.
Dig Inn Nutrition Planning Guide
Why Meal Building Matters
A bowl can look simple, but its nutrition can change fast. A base adds energy. A protein adds structure. Sides can raise fiber, sugar, sodium, or fat. Sauce can add many calories in a small serving. This calculator brings those parts together. It helps you see the full meal before ordering.
Balance Calories and Fullness
Calories are not the only number to watch. Protein and fiber often affect fullness. A bowl with greens, chicken, broccoli, and sweet potatoes may feel different from a bowl with heavy sauce and rich sides. The calculator compares total calories with your selected meal share. This makes lunch easier to fit into your day.
Watch Sodium Closely
Restaurant meals can contain more sodium than expected. Seasoned proteins, sauces, cheese sides, and prepared vegetables may all contribute. The sodium target uses your daily limit and meal percentage. This method gives a practical checkpoint. If sodium is high, reduce sauce, choose lighter sides, or skip salty extras.
Use Macro Percentages
Macro percentages show where the meal energy comes from. Protein and carbs each provide four calories per gram. Fat provides nine calories per gram. A higher protein bowl may support training goals. A higher carb bowl may suit active days. A higher fat bowl may be satisfying, but it can raise calories quickly.
Export and Compare
Use the export buttons to save your results. CSV files work well for spreadsheets. PDF files are useful for meal records. Compare different versions of the same bowl. Small changes can improve balance. Try half sauce, extra greens, or a lean protein. Keep the best version for repeat orders.
FAQs
1. Is this calculator official?
No. It uses sample values for planning. Replace the menu array with verified nutrition data if you need production accuracy.
2. Can I change the ingredient values?
Yes. Edit the menu array near the top of the file. You can update calories, macros, sodium, price, serving size, and allergens.
3. How is the meal score calculated?
The score starts at 100. It adjusts for calorie target, sodium level, protein target, fiber, sugar, and avoided allergens.
4. Does the calculator support half portions?
Yes. Each selected item supports skip, half, one, one and half, or two servings.
5. Can I add items not listed?
Yes. Use the custom add-on fields for extra bread, desserts, snacks, drinks, or any other item.
6. Why does sauce affect calories so much?
Many sauces contain oil, sweeteners, or creamy ingredients. A small portion can add calories, sugar, sodium, or fat.
7. What does sodium density mean?
It shows sodium per 100 calories. This helps compare meals with different calorie totals more fairly.
8. Can I download my results?
Yes. After calculating, use the CSV button for spreadsheet data or the PDF button for a simple report.