Total the calories in a meal from ingredients.
A meal's calorie total is the sum of its macronutrients priced at the Atwater factors: 4 kcal per gram of protein and available carbohydrate, 9 kcal per gram of fat, and about 2 kcal per gram of fibre, which is only partially fermented into usable energy. Fibre is subtracted from total carbohydrate before the 4 kcal factor is applied so it is not double-counted. The macro shares matter as much as the total: fat carries more than twice the energy per gram, so a modest change in the fat content moves the total far more than the same change in protein.
Meal energy
kcal = protein x 4 + (carbs - fibre) x 4 + fibre x 2 + fat x 9
Energy density
Energy density = meal calories / total grams of macronutrient
These figures are population-average estimates for general planning only and are not medical or dietetic advice. Individual energy and nutrient needs vary widely with body composition, activity, medication and health status. Consult a qualified health professional or registered dietitian before making significant changes to what you eat, and especially if you are pregnant or breastfeeding, are under 18, or have a medical condition or a history of disordered eating.
Dietary fibre is not fully absorbed in the small intestine. Regulators in the EU and elsewhere assign it about 2 kcal per gram rather than the 4 kcal used for digestible carbohydrate, which is why it is separated out here.
No. Water contributes weight but no energy, so it lowers the energy density of the meal without changing the calorie total. That is why a large salad and a small pastry can carry the same calories.
Not with these fields — alcohol carries about 7 kcal per gram and is neither protein, carbohydrate nor fat. Use the alcohol calorie counter for drinks and add the result to this figure.