A calorie database of 95 common foods to help you plan your daily menu.
Search for foods, build your daily menu with custom portions, and view total calories, protein, fat, and carbohydrates. Includes a macronutrient distribution chart and a daily calorie target progress bar.
Disclaimer: Nutritional values are approximate averages. Actual values may vary depending on ingredients and cooking methods.
Calculator information
📋 How to use this calculator
- First determine your daily calorie target using the TDEE (Total Daily Energy Expenditure) formula, typically 1,800-2,400 kcal for US adults.
- Search for foods in the search bar (e.g., "white rice", "grilled chicken", "scrambled eggs") and click to add them to your daily menu.
- Adjust portion size in grams or household measures (cups, slices, pieces); be accurate to avoid overestimating.
- Track total calories, protein (g), fat (g), and carbohydrates (g) in the summary panel on the right.
- Check the macronutrient distribution chart: ideally 45-65% carbs, 10-35% protein, 20-35% fat of total calories per USDA Dietary Guidelines.
- Adjust your menu until the progress bar approaches 100% of your target, and avoid extreme deficits >500 kcal if pursuing healthy weight loss.
🧮 Total Calories and Macronutrient Distribution
Total kcal = sum(portion_i * kcal_per_100g_i / 100); %Macro = (macro_grams * kcal_per_gram) / Total_kcal * 100
- portion_i = weight of food item i in grams
- kcal_per_100g_i = calorie value per 100 grams from the USDA FoodData Central database
- kcal_per_gram = 4 for carbohydrates and protein, 9 for fat (Atwater factors)
Macronutrient percentages are calculated from calorie contribution, not from gram weight.
💡 Worked example: Breakfast Menu: Eggs, Toast, and Avocado
Given:- Scrambled eggs 100 g (153 kcal/100 g)
- Whole wheat toast 50 g (250 kcal/100 g)
- Avocado 50 g (160 kcal/100 g)
- Cucumber 30 g (12 kcal/100 g)
Steps:- Scrambled eggs: 100 x 153 / 100 = 153.0 kcal
- Whole wheat toast: 50 x 250 / 100 = 125.0 kcal
- Avocado: 50 x 160 / 100 = 80.0 kcal
- Cucumber: 30 x 12 / 100 = 3.6 kcal
- Total = 153.0 + 125.0 + 80.0 + 3.6 = 361.6 kcal
Result: This breakfast contributes about 362 kcal or 18% of a 2,000 kcal daily target.
❓ Frequently asked questions
Where does the food calorie data come from?
The database is based on the USDA FoodData Central, the official US government food composition reference. It contains thousands of foods including common dishes and packaged products. Nutrient values are reported per 100 grams of edible portion. Cross-validation is performed against the FAO Food Composition Database for international foods.
What is the daily calorie need for US adults?
According to the USDA Dietary Guidelines for Americans 2020-2025, men aged 19-30 need 2,400-3,000 kcal/day depending on activity level, while women in the same age group need 2,000-2,400 kcal/day. For ages 31-50, needs decrease slightly to 2,200-3,000 (men) and 1,800-2,200 (women). Individual needs adjust with activity level and goals (weight loss/gain).
What is the difference between calories and kilocalories?
What is commonly called "calories" on food labels is actually kilocalories (kcal), the energy needed to raise 1 kg of water by 1 degree Celsius. 1 kcal = 1,000 small calories. Some countries use kilojoules (kJ); the conversion is 1 kcal = 4.184 kJ. US nutrition labels follow FDA standards and use kcal (labeled as Calories).
Are calories from carbs the same as calories from fat?
Energetically all calories are equal, but their metabolism differs. Carbohydrates and protein yield 4 kcal/gram, while fat yields 9 kcal/gram and alcohol yields 7 kcal/gram (Atwater factors). Fat is more calorie-dense, so small portions can be high-calorie. Food quality (glycemic index, micronutrients) remains important beyond raw calorie counting.
How do you lose weight using calorie management?
Create a 500-750 kcal/day deficit from your TDEE to lose 1-1.5 lb (0.5-0.75 kg) per week, consistent with CDC and WHO guidance. Deficits greater than 1,000 kcal/day risk muscle loss and lowered basal metabolism. Combine with at least 150 minutes/week of moderate-intensity physical activity. Consult a doctor or registered dietitian if your BMI is <18.5 or >30.
📚 Sources & references
Last updated: May 11, 2026