Add Food Item
Set Daily Calorie Goal
Daily Goal
calories
Calories Consumed
calories
Calories Remaining
calories
Today Foods Log
Nutrition Summary
How to Use the Food Calorie Counter
Tracking your daily calorie intake is easy with this food calorie counter. Follow these simple steps:
- Select Food Category: Choose a food category to quickly filter related food items
- Search for Food: Start typing in the search box to find common foods instantly
- Enter Food Name: If your food is not listed, manually type the food name
- Input Calories: Enter the calorie value for the selected food item
- Add Serving Size: Specify the serving size (e.g., 100g, 1 cup, 1 piece)
- Set Quantity: Enter how many servings you consumed
- Set Daily Calorie Goal: Enter your target daily calories and click “Set Goal”
- Calculate: Click the “Calculate” button to add the food to your daily log
- Review Intake: Monitor your total calories and track progress toward your daily goal
How to calculate calories in food?
Calculate food calories by multiplying grams of each macronutrient by their caloric values: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g), then summing the totals. Check nutrition labels or use food databases to find macronutrient content for accurate calculations.
Example 100g chicken breast contains 31g protein, 0g carbs, 3.6g fat: (31×4) + (0×4) + (3.6×9) = 124 + 0 + 32.4 = 156.4 calories total. Alternatively, use food scales to weigh portions and reference USDA databases or apps that automatically calculate calories based on weight and food type.
Understanding Calorie Counting
Calorie counting is an effective method for weight management. By tracking your daily calorie intake, you can ensure you're consuming the right amount of energy for your goals, whether that's weight loss, maintenance, or gain.
Weight Loss
To lose weight, you need to consume fewer calories than your body burns. A deficit of 500 calories per day typically results in about 1 pound of weight loss per week.
Weight Maintenance
To maintain your weight, balance the calories you consume with the calories your body uses through basic metabolic functions and physical activity.
Weight Gain
To gain weight, you need a calorie surplus. Consuming 250-500 extra calories per day can lead to gradual, healthy weight gain.
Macronutrients
Besides total calories, pay attention to macronutrients: proteins (4 cal/g), carbohydrates (4 cal/g), and fats (9 cal/g). A balanced diet includes all three.
How many calories should I eat per day
Daily calorie needs depend on basal metabolic rate (BMR) plus activity level: sedentary women need 1,600-2,000 calories, active women 2,000-2,400; sedentary men need 2,000-2,400, active men 2,400-3,000. Calculate personal needs using TDEE formulas that factor age, weight, height, and activity multiplier.
Example a 35-year-old woman (5'5", 150 lbs, moderately active) needs approximately 2,100 calories for maintenance: BMR 1,450 × activity factor 1.55 = 2,248 calories. Subtract 500 calories for weight loss (1,748 daily) or add 300-500 for muscle gain (2,548 daily).
Calorie deficit explained
A calorie deficit occurs when you consume fewer calories than your body burns daily, forcing it to use stored fat for energy, resulting in weight loss. Safe deficits range from 500-750 calories daily, producing 1-1.5 pounds weekly fat loss without metabolic slowdown.
Example if your maintenance is 2,200 calories, eating 1,700 creates a 500-calorie deficit: 500×7 days = 3,500 calories = 1 pound fat loss weekly. Extreme deficits (1,000+ calories) cause muscle loss, metabolic adaptation, nutrient deficiencies, and are unsustainable long-term—moderate deficits preserve muscle and maintain energy levels.
Calorie surplus explained
A calorie surplus means consuming more calories than your body burns, providing extra energy for muscle growth, weight gain, or athletic performance enhancement. Controlled surpluses of 300-500 calories daily support lean muscle building when combined with strength training.
Example someone with 2,500-calorie maintenance eating 2,800 daily creates a 300-calorie surplus: over one month (9,000 extra calories), this produces approximately 2-3 pounds gain, ideally mostly muscle with proper training. Excessive surpluses (1,000+ calories) lead predominantly to fat gain rather than muscle—moderate surpluses optimize body composition improvements during bulking phases.
Frequently Asked Questions (FAQs)
What is a food calorie counter?
A food calorie counter is a tool, app, or database that tracks the energy content of foods and beverages to help monitor daily caloric intake. It provides nutritional information including calories, macronutrients (protein, carbs, fats), and portion sizes for thousands of foods.
What is daily calorie intake?
Daily calorie intake is the total amount of energy consumed from all foods and beverages in a 24-hour period, measured in kilocalories (kcal). It varies based on age, gender, weight, height, activity level, and metabolic rate for each individual.
How calories affect weight?
Calories directly determine weight changes: consuming more calories than you burn creates a surplus leading to weight gain, while consuming fewer creates a deficit causing weight loss. Approximately 3,500 calories equals one pound of body fat, so daily imbalances accumulate over time. For example, eating 500 calories above your maintenance level (2,500 instead of 2,000) daily results in 1 pound weight gain weekly (500×7=3,500 calories); conversely, a 500-calorie daily deficit produces 1 pound weekly loss. Weight stability occurs when calories consumed equal calories burned, maintaining energy balance regardless of total intake amount.
What foods are high in calories?
Nuts and nut butters contain 160-200 calories per ounce; oils and butter provide 120 calories per tablespoon; cheese offers 100-110 calories per ounce. Fatty meats (bacon, ribeye), dried fruits, avocados, dark chocolate, and granola pack dense calories in small portions.
What foods are low in calories?
Non-starchy vegetables (lettuce, cucumbers, celery, broccoli, spinach) contain 10-40 calories per cup with high water and fiber content. Fresh fruits like berries, watermelon, and apples provide 50-80 calories per serving; lean proteins like chicken breast and white fish offer 120-150 calories per 3-ounce serving.
Can I lose weight by counting calories?
Yes, counting calories creates awareness and accountability, helping you maintain a consistent deficit necessary for weight loss. Studies show calorie counting increases weight loss success rates by 30-40% compared to untracked eating. For example, someone discovering they consume 3,000 calories daily (gaining weight) can reduce to 2,200 calories (500 deficit) and lose approximately 1 pound weekly consistently. However, success requires accurate tracking (using food scales, measuring portions), consistency over 8-12+ weeks, and combining calorie control with adequate protein, exercise, and sustainable eating patterns rather than extreme restriction.