# Calorie Calculator

This is an easy-to-use online food calorie calculator. It shows the number of calories as well as proteins, fats and carbohydrates for the selected food list for your dishes. There is a wide range of food products available in calorie calculator, so you could easily calculate amount of calories for your diet for a day.

## Enter food and its quantity

• g
Totals:
No selected food

Look good, without exerting extra effort! Now it is much easier to keep the figure and follow the diet. Thanks to the calorie calculator, you can easily calculate the energy and nutritional value of food you have selected.

## What calorie calculator offers to you?

• Enter the food name by selecting it from suggestions drop down and specify its amount.
• Some food could be customized, for example, you can specify fat content of milk, or specify the way how you cooked the chicken fillet.
• Also you can choose product measurement for some food, for example, you can select different measurements for milk, such as cup, table spoon, teaspoon or milliliters.
• Calorie calculator shows the charts with general information about nutrition facts of selected food under the products list.
• You can also check detailed information about some specific food by clicking on button    near it, such as its image, description and nutrition facts per 100g.
• You can remove any unnecessary ingredients from list individually or just click the "Clear List" button.

## How to simplify calculating calories?

If you don't have access to calorie calculator at some point, then you can select needed amount of food just visually. All you need is your hands. Your hands have strict proportion to your body, their size don't change, and you have them with you in any time. That's why they are the perfect tool to measure needed amount of food.

For measuring protein

1 portion = 1 palm
For measuring carbohydrates

1 portion = 1 handful of
For measuring vegetables

1 portion = 1 fist
For measuring fats

1 portion = 1 finger

How to use this method, to get correct portion

Protein
• Meat
• Fish
• Eggs
• Cottage cheese
• Greek yoghurt
• etc.
Female

one meal
(20-30 g of protein)
Male

two meals
(40-60 g of protein)
Vegetables
• Cucumber
• Tomato
• Cabbage
• Carrot
• Herbs
• etc.
Female

one meal
Male

two meals
Carbohydrates
• Cereals
• Starch
• Beans
• Fruits
Female

one meal
(20-30 g of carbohydrates)
Male

two meals
(40-60 g of carbohydrates)
Fats
• Nuts
• Oils
• Seeds
Female

one meal
(7-12 g of carbohydrates)
Male

two meals
(15-25 g of carbohydrates)

Now build a plan for yourself

If you are active, you will need:

Female
4-6 servings of each type of food daily to get 1500 - 2100 kcal
Male
6-8 servings of each type of food daily to get 2300 - 3000 kcal

If you have to eat more because you:

• Have a larger stature;
• Feel hungry;
• Eat less than 3 times a day;
• Go in for sports;
• Want to gain muscle mass
• Want to achieve results in strength training

If you have to eat less because you:

• Have a fragile physique;
• Overeat;
• Eat more than 4 times a day;
• Want to lose weight;
• Don't see the results of the diet
Exclude
Female

Half a handful of carbohydrates and half a portion of fats from several meals.
Male

One handful of carbohydrates and/or a portion of fats from several meals.

## Tips on how to switch to proper nutrition

1. Your body needs water! Exactly water, not coffee / tea or beer. It is necessary to drink at least 1-1.5 liters of water daily.
2. Don't overeat. Try to gradually reduce your meal size and eat slowly, so that the body has time to get satisfied.
3. Meal size should be smaller. It is recommended to eat 4-5 a day, but smaller meal size.
4. Do not eat before bedtime. The last meal should be 3 hours before bedtime. "Do not eat after 6" is a revealed myth.
5. Limit yourself in eating sweets, flour and alcohol. Use them in moderation and not often.
6. Use Calorie Calculator to calculate needed amount of proteins, fats and carbohydrates in ratio 1:1:4, for knowledge workers - 1:0.8:3, at high physical activity - 1:1:5.
7. If you want to lose weight - do not forget about physical training.