Interactive Meal Calorie & Macro Builder
Select your daily foods, adjust portions, and see your plate's total nutritional breakdown in real time. Your free, science-driven meal macro calculator.
24+
Foods in Database
4
Macros Tracked
2,000 kcal
Daily Goal
Search & Add Foods
Browse 24+ whole foods. Search by name or filter by category.
- 🍎
Apple
Fruits · 1 medium apple (182g)
95 kcal - 🍌
Banana
Fruits · 1 medium banana (118g)
105 kcal - 🫐
Blueberries
Fruits · 1 cup fresh (148g)
84 kcal - 🥑
Avocado
Fruits · 1/2 medium avocado (68g)
114 kcal - 🍫
Dark Chocolate (70-85%)
Fruits · 1 oz (28g)
170 kcal - 🥦
Broccoli
Vegetables · 1 cup chopped (91g)
31 kcal - 🥬
Spinach
Vegetables · 1 cup raw (30g)
7 kcal - 🥔
Potato
Vegetables · 1 medium boiled potato with skin (167g)
145 kcal - 🥒
Cucumber
Vegetables · 1 cup sliced cucumber with peel (104g)
16 kcal - 🍠
Sweet Potato
Grains · 1 medium baked (114g)
103 kcal - 🌾
Rolled Oats
Grains · 1/2 cup dry (40g)
152 kcal - 🌾
Quinoa
Grains · 1 cup cooked (185g)
222 kcal - 🍞
White Bread
Grains · 2 slices commercially prepared bread (50g)
133 kcal - 🍗
Chicken Breast
Proteins · 3.5 oz cooked (100g)
165 kcal - 🐟
Salmon
Proteins · 3.5 oz cooked (100g)
208 kcal - 🥚
Eggs
Proteins · 2 large eggs (100g)
155 kcal - 🫘
Chickpeas
Proteins · 1 cup cooked chickpeas (164g)
269 kcal - 🫘
Lentils
Proteins · 1 cup cooked lentils (198g)
230 kcal - 🥣
Greek Yogurt (Non-Fat)
Dairy · 1 cup plain (245g)
130 kcal - 🌰
Almonds
Nuts & Seeds · 1 oz / 23 nuts (28g)
164 kcal - 🫒
Olive Oil
Nuts & Seeds · 1 tablespoon (13.5g)
119 kcal - 🌱
Chia Seeds
Nuts & Seeds · 1 oz chia seeds (28g)
138 kcal - 🍵
Green Tea
Beverages · 1 cup brewed green tea (245g)
2 kcal - ☕
Black Coffee
Beverages · 1 cup brewed black coffee (237g)
2 kcal
Showing 24 of 24 foods
Nutrition Summary
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Macro Breakdown (% of calories)
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Nutritional values are per serving as listed. Daily reference value based on a standard 2,000 kcal diet. These figures are estimates. Consult a registered dietitian for personalised advice.
How to Use the Meal Builder
Three simple steps to track your nutrition
Search & Select
Search our database of whole foods, filter by category, and tap Add to place items on your plate.
Adjust Portions
Use the + / − buttons on each item to adjust servings in increments from ¼ to 5× per item.
View Your Breakdown
Watch your total calories, macros, and daily percentage update instantly as you build your meal.