Meal Calorie Calculator

Calculate the calories and nutrients of a meal from USDA food data, with FDA label rounding and SFDA daily energy references.

Build a meal from more than 7,600 foods: the full USDA reference database plus a quick list of common foods and Arabic dishes. See its calories, protein, carbohydrate, fat, sodium and the share of daily needs. Food values come from the USDA Standard Reference database; the calculation and label rules follow the US FDA and the Saudi Food and Drug Authority (SFDA).

How the calculator works

Food values per 100 g are taken from USDA SR Legacy (Standard Reference, Release 28), the public reference database behind FoodData Central. The portion sizes (cup, piece, slice) are USDA household measures.
Search covers every food in SR Legacy except baby foods, and except pork and alcoholic drinks. About 1,800 foods have Arabic names; the rest show their official USDA English name, and Arabic search words such as «دجاج» or «أرز» still find them.
The meal total is each food’s value per 100 g multiplied by the weight you chose, then added up.
Label value applies the FDA rounding rule for calories: under 5 kcal is shown as 0, up to 50 kcal to the nearest 5, and above 50 kcal to the nearest 10.
% Daily Value uses the FDA Daily Values on a 2,000-calorie basis, for example 78 g fat, 20 g saturated fat, 2,300 mg sodium, 275 g carbohydrate, 28 g fibre and 50 g protein.
Share of daily energy compares the meal with the SFDA statement that women need about 2,000 kcal a day, men about 2,500 kcal and children about 1,800 kcal.

The 4/4/9 method and why results can differ

The SFDA guide for restaurants allows calories to be determined by laboratory analysis or by calculation from the components, using 4 kcal per gram of protein, 4 kcal per gram of carbohydrate and 9 kcal per gram of fat. The US FDA accepts the same general factors among its methods. The second tool on this page uses them, which suits recipes and product labels.

USDA energy values use factors specific to each food (for example, lower values for the protein in some grains), so the meal total can differ by a few percent from a 4/4/9 calculation of the same macronutrients. Both are valid estimates; a label must use one method consistently.

What restaurants in Saudi Arabia need to show

Calories for each menu item, next to its name and price, determined by laboratory analysis or by calculation.
The daily needs statement on the menu: women about 2,000 kcal, men about 2,500 kcal and children about 1,800 kcal a day.
From 1 July 2025, SFDA added a salt icon for items with more than 5 g of salt (2,000 mg sodium), caffeine content with the 400 mg adult daily limit, and icons showing the activity needed to burn the item’s calories.

Restaurants and food manufacturers should confirm current requirements with SFDA. For HACCP, food safety and label review support, see our consultancy services and food safety courses.

Frequently asked questions

How accurate is the calculator?

It is as accurate as the weights you enter and the match between your food and the USDA item. Recipes, oil and portion sizes vary, so treat the result as a good estimate. For a product label or a menu, use laboratory analysis or a documented recipe calculation.

Can I use it for a restaurant menu?

It is a helpful starting point. SFDA allows calculation from components, but you should calculate from your own standard recipe with weighed ingredients and keep the calculation as a record.

Why do two calorie numbers appear?

The large number is the calculated total. The label value is the same total rounded with the FDA rule, which is how it would appear on a Nutrition Facts label.

Is this medical or dietary advice?

No. It is an educational tool. People with a medical condition or specific dietary needs should follow advice from a doctor or a registered dietitian.

Sources

Educational estimate only, not medical or dietary advice. ITA is not affiliated with USDA, the US FDA or SFDA.