Personalized Meal Calorie Calculator & Tracker
Meal-wise Calorie Distribution
🌅
Breakfast
0 cal
22% of daily
🌙
Dinner
0 cal
35% of daily
🍎
Snacks
0 cal
12% of daily
Macronutrient Targets
Protein
25-30%
Carbohydrates
35-45%
Fat
25-35%
No breakfast foods added yet
No dinner foods added yet
Daily Requirement Table
Daily Calorie & Protein Requirements
| Category |
Calories (kcal/day) |
Protein (g/day) |
| Kids (4–12 years) | 1600 | 30 |
| Teenagers (13–19 years) | 2200 | 50 |
| Adults | 2500 | 55 |
| Athletes | 3000 | 90 |
| Pregnant Women | 2400 | 70 |
| Old Age | 2000 | 50 |
| Bedridden | 1500 | 40 |
Food Nutrition Table
Calories & Protein Content (per 100g)
| Food Item |
Calories (kcal) |
Protein (g) |
| Rice (cooked) | 130 | 2.7 |
| Roti (wheat) | 110 | 3 |
| Bread (white) | 265 | 9 |
| Egg (boiled) | 155 | 13 |
| Milk (cow) | 60 | 3.2 |
| Chicken (cooked) | 239 | 27 |
| Paneer | 265 | 18 |
| Fish | 206 | 22 |
| Mutton | 294 | 25 |
| Idli | 65 | 2 |
| Dosa | 120 | 3 |
| Poha | 130 | 2.5 |
| Upma | 150 | 4 |
| Potato | 87 | 2 |
| Tomato | 18 | 0.9 |
| Spinach | 23 | 2.9 |
| Cauliflower | 25 | 1.9 |
| Cabbage | 22 | 1.3 |
| Carrot | 41 | 0.9 |
| Beans | 31 | 1.8 |
| Peas | 81 | 5 |
| Banana | 89 | 1.1 |
| Apple | 52 | 0.3 |
| Mango | 60 | 0.8 |
| Orange | 47 | 0.9 |
| Almonds | 579 | 21 |
| Cashew | 553 | 18 |
| Lentils (dal, cooked) | 116 | 9 |
| Chickpeas (chana, cooked) | 164 | 9 |
