How to Build a Balanced Meal for Calories & Macros
Tracking your food intake doesn't have to require bloated apps or complicated accounts. The LeanGauge Meal Calculator allows you to combine real foods, simulate custom portions, and immediately understand your caloric and macronutrient distribution.
Raw vs. Cooked Weight: The Golden Rule
Grains and legumes (such as rice, pasta, and beans) absorb water when boiled, often doubling or tripling in weight. On the other hand, meats lose moisture and shrink by 20% to 30%. Our food database clearly specifies whether an entry represents cooked/boiled or raw weight, so you can weigh your food directly on your plate with confidence.
How to Distribute Calories Across the Day
Most individuals thrive eating 3 to 5 meals per day. For instance, on a 2,000 kcal plan:
- Breakfast: ~400 kcal (20%)
- Lunch: ~700 kcal (35%)
- Afternoon snack: ~300 kcal (15%)
- Dinner: ~600 kcal (30%)
Total daily caloric balance is what dictates whether you gain, maintain, or lose body weight. Use our TDEE Calculator to find your maintenance energy expenditure and our Calorie Deficit Calculator to optimize fat loss speed.
Frequently Asked Questions
Where do these nutrition numbers come from?
All nutrition values are derived and curated from the official USDA FoodData Central and standard food composition tables, standardized per 100g and common real-world serving sizes.
How much protein should I have in one meal?
Research indicates that 20g to 40g of high-quality protein per meal maximally stimulates muscle protein synthesis. If your meal falls under 20g of protein, consider adding eggs, chicken breast, Greek yogurt, or whey protein.
Can I save my custom meals?
Yes! Your current meal is automatically saved in your browser's local storage. When you return to the page, your foods and custom quantities will remain intact.