Calorie Content of Common Foods — How to Estimate Without Labels

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Overview

Not every food has a label. Understanding calorie density of common food categories helps you estimate intake even when cooking from scratch.

Energy = Protein×4 + Carbs×4 + Fat×9 per gram

Standard formula used by professionals worldwide

Cooked rice 180g: 40g carbs×4 + 3g protein×4 + 0.4g fat×9 = 160+12+3.6 ≈ 176 cal

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Calories per gram. Fat: 9 kcal/g. Protein/carbs: 4 kcal/g. Water and fibre: 0 kcal/g.

For weight: yes (calories in vs out). For health and satiety: no — food quality matters greatly.

Use rough rules: main course 500-800 cal, starter 200-400 cal, dessert 300-500 cal. Adjust for portion size.

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