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Daily Food Calorie & Fiber Checker

Type or paste everything you ate today, the way you'd say it ("2 eggs, 1 cup rice, 2 roti, chai with sugar"). You'll see the calories, fiber and nutrients, whether it looks healthy, and how much water to drink. Free, no sign-up, and it runs in your browser: nothing you type is sent anywhere.

Write amounts the way you would say them: “2 roti”, “1 bowl daal”, “200g chicken”, “half a mango”, “3 glasses of water”. No amount means one normal portion.

About you (optional, for personal targets)

Saved only in this browser. Without sex, age, height and weight, a 2,000 kcal reference day is used.

Your results appear here as you type: calories, fiber, protein, sugar, salt, a health score and how much water to drink.

Read the full guide: Healthy Diet Plan for Beginners: A Simple Week of Eating

How to check your daily food intake

Quick answer: To check your daily food intake, write down what you ate, add your details (optional), read the results and follow the tips.

  1. Write down what you ate. One item per line or separated by commas, with amounts if you know them: "200g chicken breast", "1 cup daal", "2 slices of bread".
  2. Add your details (optional). Age, sex, height, weight and activity give personal targets instead of the 2,000-calorie average.
  3. Read the results. Calories against your target, fiber, protein, sugar and sodium, and a score out of 100.
  4. Follow the tips. Each tip names a simple food swap or addition, such as lentils or fruit for more fiber.

How much fiber do I need?

About 14 g for every 1,000 calories: roughly 25 g a day for women and 30–38 g for men, according to US dietary guidelines. Most people get about half that. Beans, lentils, whole grains, vegetables, fruit and nuts are the easiest sources.

How much water should I drink?

A common guide is about 35 ml per kg of body weight, plus about 500 ml for every hour of exercise and more in hot weather. Food provides some water too; the tool subtracts what's already in the drinks and foods you logged.

How accurate is it?

Values come from typical USDA-style nutrition data and standard portion sizes, so treat them as a good estimate. Home recipes, oil and portion sizes vary. Weigh food for the most accurate numbers.

Frequently asked questions

Is 2,000 calories a day right for me?

It's a reference value. Your real need depends on your age, size and activity: add your details to get a personal target.

Does it know desi food like roti, daal and biryani?

Yes. It includes common South Asian dishes and drinks such as roti, paratha, daal, biryani, karahi, chai and lassi, as well as Western foods.

What if a food isn't recognised?

It's listed separately with suggestions. Click one to replace it, or describe the food differently (for example "chicken curry" instead of a brand name).

Is this medical advice?

No. It's an estimate to help you understand your diet. For medical conditions or special diets, talk to a doctor or dietitian.