Save this website to your mobile device’s home screen, exactly like an app, for quick access to the calorie counter on the move.
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If you’re following the NHS weight loss plan, online calorie counters are one of the most convenient ways to keep track of your calories.
The calorie and fat content of the following foods are listed in our calorie checker’s 150,000+ database:
foods that are generic
items with a name
dishes from all over the world
meals from restaurants, including quick food chains
On the NHS weight loss plan, men get a daily calorie limit of 1,900kcal and women have a daily calorie allowance of 1,400kcal.
Use the BMI calculator to get a more personalised recommended calorie intake based on your unique circumstances.
It’s also a good idea to get in the habit of reading product labels to figure out how many calories are in packaged foods and beverages.
Calorie counting in practice
Here are some examples of how to calculate the calorie amount of your meals, snacks, and beverages.
It’s simple to figure out how many calories are in a variety of foods. Use these examples to assist you.
To calculate the calorie content of fruits, use an online calorie counter. According to the NHS website’s calorie calculator, a 100g banana with skin contains 51kcal (213kJ).
To figure out how many calories are in any packaged item, look at the label. Look for the figure “per bar” or “per packet.” A KitKat with two fingers contains 106 calories (443kJ).
Scone, pastry or muffin
If scones, pastries and muffins come in a packet, use the food label. Some cafes and restaurants have calorie labelling in-store, on their menus or online.
If you’re on the run, your lunch will most likely consist of a variety of prepared meals, possibly accompanied by a piece of fruit.
You might choose a sandwich, a bottle of orange juice, and a banana, for example.
To determine the calorie content of each component of your meal, utilise food labels and an online calorie counter.
Consider the following scenario:
294 calories in a Tesco Healthy Living roast chicken salad sandwich (1,243kJ)
47 calories in an apple (196kJ)
Total calories: 341kcal (1,439kJ)
Purchasing food from a cafe or the cafeteria at work can make it more difficult to burn calories.
Calorie labels can be found in-store, on menus, or online at some cafes and restaurants.
Cooking from scratch
When cooking from scratch, total calories can be calculated by adding the calorie amount of each component together.
You’ll need to consult food labels, weigh ingredients with kitchen scales, and use an online calorie counter.
Assume you’re creating a four-person spaghetti bolognese. Use a non-stick pan to cook the ingredients with only a tablespoon of oil.
Lean beef mince, onions, chopped tomatoes, carrots, vegetable stock, olive oil, and herbs and spices make up the bolognese sauce.
975 calories in 280g dry wholewheat spaghetti (4,075kJ)
342 calories in 200g lean beef mince (1,429kJ)
192 calories from 2 cans of 400g chopped tomatoes (802kJ)
55 calories per onion (230kJ)
70 calories in 2 carrots (292kJ)
119 calories per tablespoon of olive oil (497kJ)
herbs and spices, vegetable stock: The calorie content is nearly nil, thus it can be overlooked.
This recipe has a total calorie count of 975 + 342 + 192 + 55 + 70 + 119 = 1,753kcal (7,327kJ).
You’ll consume 1,753/4 = 438kcal if you eat a quarter (1 serving) (1,831kJ).