Online health and wellness calculators
Keep track of your nutrition with the monthly calorie tracker: record your calorie intake day by day or with a fixed value for the whole month. Open the tool from the menu on the left or from the card below; reference values, notes and frequently asked questions are further down.
Available tool
Reference energy values
To estimate the energy of a food, multiply the grams of each nutrient by its reference energy value and add up the results.
| Nutrient | Energy per gram |
|---|---|
| Carbohydrates | 4 kcal ≈ 16.7 kJ |
| Protein | 4 kcal ≈ 16.7 kJ |
| Fat | 9 kcal ≈ 37.7 kJ |
| Alcohol | 7 kcal ≈ 29.3 kJ |
Reference energy values of nutrients, with 1 kcal = 4.184 kJ.
Practical notes
The calorie used for food is the kilocalorie (kcal), with 1 kcal = 4.184 kJ. The monthly total is the sum of the recorded daily values; the daily average is the total divided by the number of days. Reference values are approximate: for a specific product, the data on its label prevail. The tracker is for information only and does not replace the advice of a doctor or a dietitian: for specific dietary needs, consult a professional.
Frequently asked questions
How do you estimate the calories of a food from its nutrients?
Multiply the grams of each nutrient by the reference values and add them up. Example: 20 g of carbohydrates, 10 g of protein and 5 g of fat give 20 · 4 + 10 · 4 + 5 · 9 = 165 kcal.
How do you convert kcal to kJ?
Multiply by 4.184. Example: 100 kcal corresponds to 100 · 4.184 = 418.4 kJ.
How do you calculate the daily average over a month?
Divide the monthly total by the number of days. Example: 63,000 kcal recorded over 30 days is an average of 2,100 kcal per day.
Does the tracker replace the advice of a doctor or a dietitian?
No. It is an informational tool for recording and summarizing data. For guidance on amounts and food choices you need a professional.