Meal calorie counter
Updated on 18 September 2026
Build your meal from common foods and instantly get the total in calories, protein, carbs and fat. The values are based on the ANSES CIQUAL table (average values per 100 g).
Knowing what your plate actually contains is the foundation of controlled nutrition. This tool lets you build a meal from a base of common foods, enter the quantities in grams, and instantly get the total in calories and macronutrients. The values are based on the ANSES CIQUAL table.
Search foods above and enter the grams: the total calories and macros update automatically.
How to use it
Search a food in the search bar, add it, then adjust the weight in grams: the total recalculates on every change. Stack as many foods as needed to reconstruct your whole meal.
Values are expressed for the quantity you enter, from the per-100 g data of each food. Weigh your foods raw or cooked according to the state shown on their page for a faithful result.
What it is actually for
Counting a meal's macros helps you check you hit your protein target, spot overly caloric meals, or adjust portions to your cutting or bulking goal. Combined with the calorie calculator and the macro calculator, you get a complete picture: your needs on one side, your intake on the other.
You do not need to weigh everything forever: a few days of counting are often enough to become aware of portions and correct course. The tool is there to train your eye, not to lock you into permanent bookkeeping.
Estimating your portions better
The most common mistake is not the choice of foods but estimating quantities: a few dozen extra grams of oil or cheese can double a dish's calorie density. A kitchen scale, even a cheap one, makes counting far more reliable than the eye.
With a little practice, you learn to recognise portions without weighing everything. Counting precisely for a few days, on your recurring meals, is often enough to recalibrate your estimates for good.
Homemade meals vs packaged foods
A homemade dish lets you control precisely the amount of oil, added sugar and salt, three levers that strongly change the calorie load of an apparently identical meal. A packaged product shows its values on the label, but these are sometimes rounded or calculated for a different portion than the one you actually eat.
Combining both approaches is realistic: use this tool for your homemade meals built from raw foods, and trust the nutrition label for already-processed products. The key is not to mix the two methods on the same meal, or you risk double-counting some ingredients.
Understanding your macronutrient split
Beyond the total calorie count, the split between protein, carbs and fat tells a different story: two 700 kcal meals can have very different effects on your fullness and recovery depending on their composition. A meal rich in protein and fibre generally keeps you full longer than an equal-calorie meal low in protein.
Also look at calorie density: foods rich in water and fibre (vegetables, fruit) bring volume for few calories, while foods rich in fat or sugar pack a lot of calories into a small volume. This reading helps you build filling meals without blowing your daily total.
Tracking progress without obsessing
Logging meals can quickly feel like a burden if you aim for perfect accuracy on every bite. Aim instead for reasonable consistency: seriously counting a few typical meals per week gives a reliable picture of your habits without turning every meal into a mental calculation.
If counting becomes a source of stress or anxiety around food, step back: the tool is meant to help you know yourself better, not to make you feel guilty. A break from tracking does not erase weeks of progress built on good habits.
Frequently asked questions
Where do the nutrition values come from?expand_more
They come from the ANSES CIQUAL table, the official French reference for food nutritional composition. These are average values: a real food can vary slightly depending on its variety, ripeness or cooking.
Should I weigh raw or cooked?expand_more
Weigh in the state shown on the food's page (raw, cooked, drained…). Cooking changes the weight and therefore the calorie density: 100 g of raw rice and 100 g of cooked rice do not have the same values. When in doubt, each food's page states the reference state.
Does this counter replace a tracking app?expand_more
It covers the calculation of a single meal from common foods. For complete day-to-day tracking over time, a dedicated app is more convenient; this tool is mainly for checking a dish or training your eye.
How do I count a composite dish (pizza, lasagna)?expand_more
Break it down into its main ingredients and add them up, or weigh the whole portion and match it to a known average value. For store-bought dishes, the nutrition label is the most reliable source.
Are the calorie figures exact?expand_more
They are average values from the CIQUAL table: a real food varies with its variety, cooking and water content. Aim for accuracy, not gram-level precision — the trend matters more than the exact number.
Can I count a restaurant meal?expand_more
It's more approximate since you don't know the exact quantities or the fats used in cooking. Estimate portions by eye using similar foods in the database, and allow for a wider margin of error than for a homemade meal.
What if a food isn't in the database?expand_more
Look for the closest equivalent (same food family, similar preparation) and adjust the weight accordingly. For a specific packaged product, prefer the pack's nutrition label, more reliable than any estimate.
Does the counter account for cooking fat (oil, butter)?expand_more
Not automatically: if you cook with oil or butter, add them as separate foods in your total. One tablespoon of oil (about 10 g) already brings close to 90 kcal, a detail that's easy to forget.
How many meals should I count to be reliable?expand_more
Counting 3 to 7 days representative of your usual eating is generally enough to get a reliable average. No need to aim for perfect precision on every single meal: the trend over several days matters more than the accuracy of one.
Should I count on weekends too?expand_more
Ideally yes, at least from time to time: weekend meals (eating out, drinks) often account for a large share of weekly calorie swings, more than usually more regular weekday meals.
Does the tool work for a bulking goal?expand_more
Yes: it works both ways. To gain mass, check that your daily total exceeds your calorie needs, with enough protein to support muscle building.
Can I save my usual meals to reuse them?expand_more
This tool is for a one-off calculation. If you often eat the same meals, just jot down their composition separately so you can quickly re-enter the total without recounting from scratch.
Sources
- menu_bookCIQUAL table — ANSES
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