Overview
This tool estimates the calories in a meal made from common foods, such as rice, chicken and fruit. Values are approximate references intended to build general awareness, not laboratory-level precision.
Formula
For each food, multiply its per-100 g values by the amount consumed ÷ 100, then sum. Values are based on approximate USDA averages.
How it works
Choose foods
Select up to three items and leave the rest as no item.
Enter weights
Use cooked weight where possible, since water changes food weight.
Review the total
Calories and main macronutrients appear for the meal.
Worked examples
Rice, chicken and banana
150 g rice + 100 g chicken + 100 g banana is about 449 kcal.
Lentils, chickpeas and bread
200 g lentils + 100 g chickpeas + 60 g whole-wheat bread is about 482 kcal.
Frequently asked questions
Are values accurate for my brand?
No. Products and restaurants vary. Use the product label or restaurant data when available.
Cooked or raw weight?
Cooked weight is preferred for rice and meat; use dry weight for oats as indicated.
Why are other foods missing?
The list is a small educational selection. Choose a similar item or use the food label.
Is it enough for a meal plan?
No. A complete plan needs vitamins, fiber and health context, preferably with a dietitian.
This calculator is for educational and informational purposes only and is not a substitute for professional advice.