Understanding Food Labels
Nutrition labels typically show values per 100g or per serving. This calculator helps you determine actual macros and calories based on the portion you're eating. Useful for meal prep, tracking, and understanding food composition.
Calorie Calculation
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Fiber: Counted in total carbs but not digested (subtract for net carbs)
Alcohol: 7 calories per gram (not included in this calculator)
Tracking Tips
Weigh food raw when possible for consistency. Use nutrition labels or databases (USDA, MyFitnessPal). Pay attention to serving sizes - they're often unrealistic. Track oils, sauces, and condiments - they add up. Net carbs (total carbs minus fiber) matter for keto/low-carb diets.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Raw is more accurate, but be consistent. Cooking changes weight due to water loss/gain.
Starchy vegetables (potatoes, corn) yes. Low-calorie veggies can be estimated or tracked loosely.
Fiber is included in total carbs but not digested. Subtract from total carbs to get net carbs.
Weigh protein and calorie-dense foods (oils, nuts, grains). Estimate low-calorie vegetables.
They can be off by ±20%. Use as a guide and adjust based on results over 2-3 weeks.