Meal Inputs
Add each food item with gram weight and nutrition per 100 grams.
| Food name | Grams | Calories /100g | Protein g /100g | Carbs g /100g | Fat g /100g | Remove |
|---|
Tip: Use nutrition labels or a trusted database for values.
Calculated Meal Totals
Calories from macros: protein and carbs ~4 kcal per gram, fat ~9 kcal per gram.
Example Meal Data
The table below shows an example balanced lunch using typical nutrition values.
| Food | Grams | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Grilled chicken breast | 150 | 248 | 46 | 0 | 5 |
| Brown rice (cooked) | 180 | 207 | 5 | 44 | 2 |
| Steamed broccoli | 80 | 28 | 2 | 5 | 0 |
| Total | 410 | 483 | 53 | 49 | 7 |
Values are approximate and may vary between brands and preparation methods.
Targets and comparison
Set your daily targets to see how this meal fits your plan.
Meal vs daily targets
- Calories used: 0% of daily target.
- Protein used: 0% of daily target.
- Carbs used: 0% of daily target.
- Fat used: 0% of daily target.
- Compared with planned share: % vs target share.
Formula used
The calculator assumes that nutrition values provided are per 100 grams of each food.
- Calories for food = grams × (calories per 100 g ÷ 100)
- Protein for food = grams × (protein per 100 g ÷ 100)
- Carbs for food = grams × (carbs per 100 g ÷ 100)
- Fat for food = grams × (fat per 100 g ÷ 100)
Meal totals are the sum of calories, protein, carbs, and fat across all entered foods.
How to use this calculator
- Click “Add food row” for each item in your meal.
- Enter a short food name and gram weight for each item.
- Fill calories, protein, carbs, and fat per 100 grams.
- Press “Calculate totals” to see meal energy and macros.
- Set daily targets to evaluate how the meal fits your plan.
- Use export buttons to save CSV or a quick PDF summary.
You can reuse the same structure for different meals or daily plans.
Notes and best practices
- Prefer fresh label data or reputable nutrition databases.
- Round values sensibly; tiny differences rarely change decisions.
- Compare meal calories against your daily energy goals.
- Adjust food weights to reach your preferred macro ratios.
Typical calorie ranges per meal
Use this table as a rough guide for planning meal sizes within a daily energy budget.
| Meal type | Suggested range (kcal) | Notes |
|---|---|---|
| Breakfast | 300 – 500 | Light meal for most people; add protein for satiety. |
| Lunch | 450 – 700 | Main daytime meal; combine lean protein, complex carbs, and vegetables. |
| Dinner | 400 – 650 | Adjust lower or higher depending on activity and hunger. |
| Snack | 100 – 250 | Keep snacks smaller; prioritize protein or fiber rich foods. |
Exact needs vary by age, weight, activity, and health goals. Always adapt ranges to your personal plan.
Macro split examples for different goals
The calculator shows grams for each macro. Use the examples below to shape meals according to your preferred macro strategy.
| Goal | Protein | Carbs | Fat | Comment |
|---|---|---|---|---|
| Muscle gain | 25 – 35% calories | 40 – 50% calories | 20 – 30% calories | Higher calories overall; prioritize consistent protein each meal. |
| Fat loss | 30 – 40% calories | 25 – 40% calories | 20 – 30% calories | Higher protein helps preserve muscle and control hunger. |
| Endurance training | 15 – 25% calories | 50 – 65% calories | 20 – 30% calories | Meals before and after training often emphasize carbohydrates. |
| Low-carb focus | 25 – 35% calories | 10 – 25% calories | 40 – 55% calories | Shift carbs lower while keeping protein and healthy fats higher. |
Use the macro grams from your meal to estimate these percentages by converting each macro into calories.
Interpreting meal density and quality
The calculator reports protein density and energy per gram. These indicators help you compare meals with similar calories but different nutritional quality.
- Protein density (g per 100 kcal): Higher values generally support muscle maintenance and satiety better.
- Energy per gram (kcal per gram): Lower values often indicate more volume from vegetables or lean foods.
- Combining high protein density with moderate energy per gram is useful for fat loss or recomposition plans.
Compare density values between meals in your day to shift calories toward more filling and nutrient dense options when needed.
Frequently asked questions
1. What information do I need to use this calculator?
You need each food’s name, serving weight in grams, and nutrition per 100 grams for calories, protein, carbohydrates, and fat. Optional daily targets help compare meals against your overall plan.
2. Is this calculator suitable for weight loss planning?
Yes, it can support weight loss planning by showing calories and macro breakdowns per meal. Combine it with an appropriate daily calorie target, activity level, and professional guidance for a complete strategy.
3. Where should I get accurate nutrition values?
The best sources are food labels, government nutrient databases, or reputable apps. Avoid copying generic tables when possible, because brands, cooking methods, and serving sizes can change calories and macros significantly.
4. Can I use this tool for multiple meals per day?
Yes. Create separate calculations for breakfast, lunch, dinner, or snacks. Save each meal as its own CSV or PDF file, then add totals manually or in a spreadsheet.
5. What do the protein density and energy per gram mean?
Protein density shows how many grams of protein you receive per 100 calories. Energy per gram shows how calorie-dense the meal is, helping you compare filling meals versus more concentrated options.
6. Does this replace advice from a nutrition professional?
No. The calculator is an educational tool that helps you understand calorie and macro numbers. You should still consult a qualified professional for medical conditions, complex goals, or personalized nutrition plans.