THE CALCULATOR BENCH / 03
Food & calorie calculator
Build a meal with USDA reference foods or your own package label. Adjust grams, servings, calories, protein, carbohydrate and fat.
BUILD YOUR PLATE
Use a food from your own package label
Enter values for one labelled serving, not necessarily 100 g. We convert them to a consistent basis. Use total carbohydrate including fibre; for an EU label, add its separate fibre value to carbohydrate.
A useful estimate starts with the right food.
Our 17 reference foods come from USDA FoodData Central’s SR Legacy dataset, final release April 2018, retrieved 8 September 2026. Each record links to its source. This is a small curated reference library, not a live search of every supermarket product.
Match the preparation state before weighing: cooked rice and dry oats are different bases. Weights are edible portions, excluding peels, shells and bones. Added oil, sauces and toppings must be entered separately. Brands, preparation and natural variation change the result.
This calculator totals energy and selected nutrients. It does not check food allergies or show that a whole diet is nutritionally complete. For liquid labels, use the package’s grams equivalent or weigh the liquid; do not assume every millilitre weighs one gram.