Calorie database
Calories and macros for everyday foods — per 100 g and per realistic serving, based on USDA FoodData Central.
Meat, fish & eggs
Lean meat, fish, seafood and eggs — the base of most tracking plans.
Legumes & tofu
Cooked lentils, chickpeas and black beans, plus tofu — plant protein with plenty of fibre.
Grains
Rice and oats, weighed dry before cooking.
Fruit & vegetables
Banana, avocado and broccoli — the edible part only, without peel or stone.
Dairy
Plain Greek yogurt in everyday pot sizes.
Turn these numbers into a plan
Work out how much you should eat with the free calculators, or read the guides on calorie tracking.