What is your food actually giving you?
Type a meal the way you would say it. We match every ingredient to the Australian food data and show you the macros, plus the nine nutrients that matter most, against the Australian daily targets.
Free, nothing stored, built on FSANZ's AUSNUT 2023: 3,741 Australian foods and 7,000 household measures.
Takes a few seconds.
Here is what that meal delivered
Every line shows the Australian food we matched and the weight we assumed. If we got one wrong, change the grams and everything below recalculates.
Weights come from FSANZ's household measures, so "a slice" and "half an avocado" mean what they mean in an Australian kitchen.
The nine nutrients we track
Shown against the whole day's target, so one meal reaching a third of it is doing well.
See the other nutrients in this meal
| Nutrient | In this meal |
|---|
Where this meal did well
Where it is light
Nothing you type is stored.
How it works, and why you can check it
You describe the meal
In plain words, the way you would tell a friend. Brands, cooking methods and rough amounts all help, but none are required.
We match it to Australian data
Each ingredient is matched to FSANZ's AUSNUT 2023, the food composition data behind the national nutrition survey, and weighed with its household measures.
We compare it to your targets
The NHMRC daily targets for your age and sex. Every match and every weight is shown, so you can correct us and watch the numbers move.
Intake is half the story
This tool shows what your food contains. What your body does with it depends on your gut, your iron stores, your thyroid and what else you are taking, and no calculator can see any of that. If your numbers look consistently low, that is a conversation worth having.
Book a free 15-minute call
This tool estimates what a meal contains using average Australian food composition data. It is general information, not a clinical assessment. It does not tell you what your body takes up from food, and it is not advice about whether you need a supplement. Talk to a qualified practitioner before changing what you take.
Nutrient data: Food Standards Australia New Zealand, AUSNUT 2023 and the Australian Food Composition Database Release 3, used under Creative Commons Attribution licences. Daily targets: NHMRC Nutrient Reference Values for Australia and New Zealand, currently under review. FSANZ and the NHMRC do not endorse this tool. Food composition values are averages; the nutrient content of any individual food varies with variety, season, origin and preparation.