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Chicken Breast
165 cal | P: 31g | C: 0g | F: 3.6g
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Meal calories are the sum of calories from all food items, calculated from their macronutrients: protein and carbs provide 4 calories per gram, fat provides 9 calories per gram.
Formula
Total Calories = Σ(Protein × 4 + Carbs × 4 + Fat × 9) for each food
Each macronutrient contributes to total calories differently. Fat is most calorie-dense at 9 cal/g, while protein and carbs provide 4 cal/g.
Weighing food is more accurate than measuring cups, especially for calorie-dense foods.
Pre-calculating meals helps stay within daily targets and ensures balanced nutrition.
Track meal calories to maintain a daily calorie budget.
Build balanced meals that meet nutritional goals.
For a 2000 calorie diet: breakfast 300-500, lunch 400-700, dinner 500-800, snacks 100-200. Adjust based on your total daily needs and meal frequency.
A balanced meal typically has 25-35% protein, 40-50% carbs, and 20-30% fat. High-protein meals may go to 35-40% protein for satiety and muscle building.
Restaurant/packaged food labels can be off by 10-20%. Home-cooked meals with weighed ingredients are more accurate. Focus on consistency rather than perfect accuracy.
Both matter. Calories determine weight change, while macros affect body composition, energy, and satiety. Tracking macros automatically tracks calories.