How to work out calories from a food label
Most labels give calories per 100g (or 100ml). To find the calories in the amount you actually used, divide by 100 and multiply by its weight:
calories = calories per 100g ÷ 100 × grams used
For example, 144g of a sauce with 163 kcal per 100g is 163 ÷ 100 × 144 = 235 kcal. The calculator does this for every item in your meal and adds them up as you type.
Three ways to add an item
- Per 100g for anything you weigh, using the label's per 100g figure.
- Per item for things counted rather than weighed, like eggs, slices of bread or biscuits.
- Calories when you already know the total, such as a ready meal or a coffee shop drink.
Meals for more than one
If you cooked for several people, add every ingredient for the whole dish, then set the number of portions. The calculator shows the calories in one portion, which is the figure to log.
Questions
How do I calculate calories per gram?
Divide the calories per 100g on the label by 100. A food with 163 kcal per 100g has 1.63 kcal per gram, so multiply that by the grams you used.
Should I weigh food raw or cooked?
Weigh it in the same state as the label describes. Pasta, rice and meat labels usually give raw (dry) values, so weigh them before cooking for the most accurate figure.
What if the label shows kJ instead of kcal?
Divide kilojoules by 4.184 to get kilocalories. Most labels show both, and kcal is the figure usually meant by calories.
Is my meal saved?
It is kept on your device until you add it to a day or clear it, so closing the page will not lose it.