Calculator Inputs
Example Data Table
These sample values show how different choices can change the meal total.
| Meal Example | Size | Side | Drink | Calories | Sodium | Protein |
|---|---|---|---|---|---|---|
| Engineer Style with Wheat | Medium | Pickle | Water | 705 | 2070 mg | 40 g |
| Italian Style with Chips | Medium | Chips | Diet Drink | 1155 | 2875 mg | 41 g |
| Veggie Style Lettuce Build | Small | No Side | Unsweet Tea | 130 | 460 mg | 6 g |
| Meatball Style with Cookie | Large | Cookie | Regular Drink | 1820 | 3335 mg | 62 g |
Formula Used
The calculator adds every selected item first. It then multiplies the total by servings.
Total calories = sub calories + bread adjustment + cheese + sauce servings + side + drink + custom calories.
Total sodium = sub sodium + bread adjustment + cheese sodium + sauce sodium + side sodium + drink sodium + custom sodium.
Macro energy = fat grams × 9 + carbohydrate grams × 4 + protein grams × 4.
Macro percent = each macro calorie value ÷ total macro calories × 100.
Nutrition score starts at 100. Calories and sodium above your meal target reduce the score. Low fiber can also reduce it. Higher protein can improve it slightly.
How to Use This Calculator
Choose a sub type first. Then select the size, bread, cheese, sauce, side, and drink.
Enter sauce servings if you want light or extra sauce. Use 0 for no sauce portion. Use 0.5 for a half portion.
Add daily goals for calories, sodium, and protein. The calculator compares your meal against those goals.
Use custom fields for special toppings or menu changes. Press the calculate button. The result appears above the form and below the header.
Use the CSV button for spreadsheet records. Use the PDF button for a printable meal summary.
Firehouse Sub Nutrition Planning Guide
Why Meal Totals Matter
A sub meal can look simple. Yet each choice changes the final numbers. Bread, cheese, sauce, sides, and drinks can add many calories. Sodium can rise quickly too. This calculator helps you view the full meal before ordering. It is useful for calorie goals, macro tracking, and sodium awareness.
Build Choices With More Control
Start with the main sub. Then choose the size. A larger sandwich can double the meal load. Bread choice also matters. A lettuce wrap can reduce carbohydrates. Wheat may add fiber. Cheese improves flavor and protein. It also adds fat and sodium. Sauces are another key area. Mayo and ranch can raise calories fast. Mustard usually adds fewer calories, but sodium may still increase.
Watch Sides and Drinks
Sides often decide whether a meal stays moderate or becomes heavy. Chips add fat and sodium. Cookies add sugar and calories. Chili adds protein and fiber, but it can also add sodium. A regular drink may add more sugar than expected. Water, diet drinks, or unsweet tea can keep the meal lighter.
Use Goals, Not Guesswork
Daily goals make the result more useful. A meal may be fine for one person and too heavy for another. The calculator compares calories, sodium, and protein with your own targets. It also creates a simple score. The score is not medical advice. It is a planning guide. Use it to compare options before you decide.
Keep Values Updated
Restaurant nutrition data can change. Recipes may change. Portions may change. Local availability may also vary. For best accuracy, update the food arrays inside this file with current restaurant data. Then reuse the same calculator for new menu items, limited offers, or custom meal builds.
FAQs
1. Is this calculator official?
No. It is an editable estimator. Replace the sample values with current restaurant nutrition data for better accuracy.
2. Can I add custom toppings?
Yes. Use the custom fields for calories, fat, carbs, protein, and sodium. They are added to the selected meal.
3. Why does sodium change so much?
Processed meats, cheese, pickles, sauces, and sides can contain high sodium. Small changes can strongly affect the final number.
4. How is the score calculated?
The score starts at 100. It decreases when calories or sodium exceed your meal target. Low fiber can also reduce it.
5. Does the calculator track macros?
Yes. It estimates fat, carbohydrates, and protein. It also shows macro energy percentages using standard calorie factors.
6. Can I use half sauce?
Yes. Enter 0.5 in the sauce servings field. Enter 2 if you want double sauce.
7. Why add daily goals?
Daily goals make results personal. They show how much of your calorie, sodium, and protein target the meal uses.
8. Can I download the result?
Yes. Use the CSV button for spreadsheet use. Use the PDF button for a simple printable nutrition summary.