A food calorie calculator and simple calorie counter
This food calorie calculator tells you how many calories, and how much protein, carbohydrate, fat and fibre, are in a portion of food. Search more than 300 everyday foods — rice, chapati, dal, idli, paneer, eggs, chicken, fruit, milk, snacks and fast food — and enter the amount the way you actually measure it: grams, ounces, cups, tablespoons, pieces or “1 medium roti”. The numbers update as you type.
Press Add to day log and it also works as a free calorie counter: foods are grouped into breakfast, lunch, dinner and snacks, with totals for the day and how much is left of your daily target. There is no account and no app to install. The log is saved only in this browser, and you can download every day as a CSV file for a spreadsheet or a dietitian.
How to use the Food Calorie Calculator
- Type a food in Search foods (English or common Indian names such as roti, dahi, rajma or chawal), or pick a Category to browse.
- Select the food. Choose Unit or portion — grams, ounces, or a household measure such as “1 cup, cooked (158 g)” — and set the Amount.
- Read the calories, macros and the share of calories from protein, carbs and fat.
- Pick the Meal and press Add to day log. Set your Daily target to see what is left.
- Use Download CSV to keep a copy, or add a packaged food from its label under Add your own food.
Food Calorie Calculator features
300+ foods from USDA data
Generic foods, cooked dishes and Indian staples taken from USDA FoodData Central, with the USDA description and FDC ID shown for every result.
Real household portions
Each food carries the dataset’s own measures and gram weights — a small, medium or large roti, a cup of cooked rice, one boiled egg, a tablespoon of ghee.
Macros and fibre
Protein, carbohydrate, fat and fibre for the amount you enter, plus sugars per 100 g and a bar showing where the calories come from.
Day log with targets
Meals grouped with subtotals, day totals and calories left or over your target; switch the date to see other days.
Your own foods
Enter calories and macros per 100 g from a nutrition label, with an optional serving size, and the food appears in search.
Private and offline-friendly
The food table loads with the page; nothing you search or log is sent anywhere.
Where the calorie values come from
Every built-in food comes from USDA FoodData Central, the food composition database of the US Department of Agriculture’s Agricultural Research Service. Its data are in the public domain under CC0 1.0. Prepared foods and dishes — including chapati, paratha, naan, dal, sambar, idli, dosa, upma, biryani and palak paneer — come from the FNDDS 2021–2023 survey database (FoodData Central release of 31 October 2024). Raw ingredients such as atta, besan, oats, dry lentils and cooking oils come from SR Legacy (April 2018, the final release of that dataset). Values were taken from the official CSV downloads on 24 October 2026.
India’s own Indian Food Composition Tables (IFCT 2017, ICMR-NIN) are not used. Their copyright notice does not allow the tables to be stored in an electronic product without written permission from NIN, so Indian staples here use the USDA entries. A USDA “Dal” or “Chicken curry” is a typical recipe, not your recipe, so oil and portion size can move the real number a long way.
How the calculation works
Values are stored per 100 g. The tool turns your amount into grams (1 oz = 28.35 g; household measures use USDA gram weights), then scales every nutrient: kcal = kcal per 100 g × grams ÷ 100. Example: two medium rotis are 2 × 40 g = 80 g; at 299 kcal per 100 g that is 299 × 0.8 = 239 kcal, with 7.9 × 0.8 = 6.3 g of protein.
The coloured bar uses the general Atwater factors — 4 kcal per gram of protein and carbohydrate, 9 per gram of fat — to show each nutrient’s share of energy. Alcohol (7 kcal per gram) is not counted in the bar, so spirits show a note instead.
| Food and portion | Grams | kcal |
|---|---|---|
| Cooked white rice, 1 cup | 158 | 204 |
| Chapati / roti, 1 medium (7″) | 40 | 120 |
| Dal, 1 cup | 240 | 348 |
| Boiled egg, 1 egg | 50 | 72 |
| Banana, 1 banana | 126 | 122 |
| Ghee, 1 tablespoon | 14 | 123 |
Getting accurate numbers
- Weigh when you can. A kitchen scale in grams beats “1 cup” — cups of rice or curry vary with how they are packed.
- Raw or cooked matters. 100 g of raw rice or lentils has roughly three times the calories of 100 g cooked, because cooking adds water. Pick the matching entry.
- Count the oil. A tablespoon of oil or ghee adds about 120 kcal. Log it separately when a dish is cooked at home.
- Packaged food? Use the label: add it as your own food with the per-100 g values.
- To set a sensible daily target, estimate your needs with the calorie calculator or BMR calculator, then split it into protein, carbs and fat with the macro calculator.
Food Calorie Calculator FAQ
How many calories are in one roti?
Using USDA FNDDS data, a medium 7-inch chapati or roti of about 40 g has around 120 kcal; a small 6-inch one (27 g) about 81 kcal. Roti made with ghee or oil, or a thicker one, has more.
Is this calorie counter app free?
Yes. The calorie counter runs in your browser for free, with no sign-up or install. You can add it to your phone’s home screen like an app.
Where is my food log stored?
Only in this browser’s local storage on this device. It is not uploaded or synced. Clearing site data deletes it, so download the CSV now and then to keep a backup.
Why does my food label show a different number?
Brands, recipes and growing conditions differ, and labels are allowed some rounding. For a packaged product the label is the better source — add it under “Add your own food”.
Can I use cups or spoons instead of grams?
Yes. Pick a household portion from the Unit list. The gram weight of each portion comes from USDA, so “1 cup” means a cup of that specific food.
Are these values suitable for a medical diet?
They are estimates for general use. For diabetes, kidney disease, pregnancy, eating disorders or other medical needs, follow the advice of a doctor or registered dietitian.