Free calorie calculator
How many calories do you need a day? Enter your details to get your target for weight loss, maintenance or muscle gain, plus your protein. Free, no sign-up.
Calories in popular Nigerian plates
Per plate, as portioned and measured by our dietitians. Tap a plate to order it.
| Plate | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Asun Rice & Steamed Veggies | 298 | 38g | 7g | 11g |
| Beans & Corn Pottage with Steamed Veggies | 420 | 18g | 58g | 13g |
| Beans Pottage, Fried Plantain & Steamed Veggies | 320 | 20g | 36g | 12g |
| Boiled Plantain with Veggie Egg Sauce | 220 | 2g | 56g | 1g |
| Frittata with Steamed Veggies | 245 | 22g | 9g | 13g |
| Jollof Rice & Steamed Veggies | 390 | 9g | 62g | 11g |
| Mashed Potato with Pepper Sauce & Chicken Chunks | 140 | 11g | 17g | 4g |
| Moi Moi with Steamed Vegetables | 260 | 18g | 26g | 10g |
| Native Spaghetti and steamed veggie | 420 | 32g | 52g | 10g |
| Ofada Rice & Ayamase Plate | 320 | 10g | 55g | 7g |
| Potato with Eggs & Mixed Veggies | 218 | 7g | 35g | 6g |
| Poundo Yam & Vegetable Soup | 310 | 28g | 8g | 19g |
| Stir-Fried Rice, Beans & Steamed Veggies | 318 | 30g | 13g | 14g |
| Stir-fry penne Pasta with salad | 380 | 14g | 56g | 12g |
| Stir-fry Spaghetti & Steamed Veggies | 420 | 32g | 52g | 10g |
| Veggie Salad with Minced Chicken | 320 | 22g | 28g | 11g |
| Yam Pepper Soup | 285 | 11g | 52g | 5g |
About this calculator
We estimate your resting energy with the Mifflin-St Jeor equation, which is widely used by dietitians, then multiply by your activity level to get maintenance. For weight loss we take off about 500 calories a day, for weight gain we add about 400, and for muscle gain about 250. We never suggest less than 1,200 a day for women or 1,500 for men.
It is an estimate that is usually close for most adults. Your real needs can be a little higher or lower. Track your weight for two to three weeks and adjust by 100 to 200 calories if it is not moving the way you expect.
Our calculator suggests about 1.0g per kilo of body weight to maintain, 1.4g when losing weight, and 1.8g when building muscle. Higher protein helps you stay full and protects muscle.
It depends heavily on portion size and how much oil goes in, so the same dish can differ by several hundred calories from one kitchen to the next. The table on this page lists our plates, which are portioned and measured by our dietitians.
The calculator is for general guidance. If you have a medical condition, are pregnant or breastfeeding, or take medication for blood sugar, speak to a dietitian for a personalised target.
Fuel meals support a healthy diet and are not a treatment or a substitute for medical advice. If you take medication for blood sugar or blood pressure, are pregnant, or have kidney disease, speak to your doctor or a dietitian before changing how you eat.