EatSeeCalorie chart
Nutrition information in the calorie chart comes from the USDA FoodData Central (SR28) database, a food composition dataset maintained by the United States Department of Agriculture. It’s one of the most widely used sources of its kind, and its data is in the public domain.
How we use the data:
- We don’t enter anything manually. For each food, we select the closest match in the database, and a script imports the values. On each food’s page, you can see its name and the source entry number.
- We add Polish names and serving sizes. We add Polish names, varieties, and serving sizes using Polish household measures: tablespoons, cups, and pieces.
- Carbs without fiber, salt from sodium. We list carbs without fiber and calculate salt as sodium × 2.5, as on labels in the European Union.
- % RI is the percentage of the reference intake for an average adult (2000 kcal), according to EU Regulation 1169/2011.
- We exclude US food fortification. In the US, for example, flour is fortified with iron and B vitamins. We don’t show those values because they would be overstated for Polish equivalents.
- We don’t guess. If the database doesn’t have a good match for a Polish food—such as twaróg (Polish farmer’s cheese), kefir, or kabanos sausages—we leave it out of the chart rather than use data for a different food.
- Calories may differ slightly from the label. The USDA database calculates energy using factors tailored to specific foods, while EU labels use standard conversion factors (e.g., 4 kcal per gram of protein).
The chart already has 2 foods, and we add more every day—from the same database and using the same principles.
Calculators
Calculators run in your browser—we don’t send the data you enter to a server. They use published formulas and guidelines:
| Calculator | Formula and source |
|---|---|
| Daily calorie needs | Mifflin-St Jeor formula (or the revised Harris-Benedict formula) × physical activity factor PAL 1.2-1.9 |
| Calorie deficit | daily calorie needs minus 300, 500, or 750 kcal; 1 kg of body fat is about 7700 kcal; warning below 1200 kcal (women) and 1500 kcal (men) |
| Macronutrients | protein 1.2-2.2 g per kg of body weight, fat 20-35% of calories, and the rest from carbs |
| Protein | from 0.9 g per kg of body weight for a sedentary lifestyle to 1.6-2.2 g per kg for strength training |
| Calories burned | MET × 3.5 × body weight ÷ 200 × minutes; MET values from the 2024 Adult Compendium of Physical Activities |
| Steps to calories | step length = height × 0.415; walking MET values from the same compendium |
| BMI | body weight ÷ height², categories according to WHO |
| Ideal weight | Lorentz, Broca, Devine, Robinson, Miller, and Hamwi formulas, plus a BMI range of 18.5-24.9 |
| Body fat | US Navy method (Hodgdon and Beckett, 1984), American Council on Exercise categories, and WHO waist circumference thresholds |
| Water | EFSA guidelines: 2 l for women and 2.5 l for men, or 30 ml per kg of body weight, with about 80% coming from drinks |
| Creatine | 3-5 g per day, or a loading phase of 0.3 g per kg of body weight for 5-7 days |
| Kitchen conversion calculator | serving sizes from the calorie chart and household measures from the USDA database; cup 250 ml, tablespoon 15 ml, teaspoon 5 ml |
You’ll find details and calculation examples beneath each calculator.
Meal plans
- Recipe database - we put together meal plans using a database of 2 recipes for breakfast, lunch, dinner, and snacks, made with ingredients available in Polish stores. Each recipe has its own page in our recipes, with nutrition information per serving.
- Code calculates the calories. Ingredients are foods from the calorie chart, measured in grams, and the code calculates the calories and macros for each meal, day, and week. Nobody enters them manually.
- An algorithm plans each day. It selects recipes that fit your diet, avoids repeating the same or similar dishes in one day, and adjusts serving sizes so the day meets your calorie goal.
- The ingredients determine the diet—for example, a recipe containing an animal product won’t be included in a vegan diet.
- Gram amounts are rounded to convenient values, and totals are calculated from the rounded amounts, so a day may differ from its goal by a few percent.
- These are examples, not therapeutic diets—meal plans are for healthy adults and aren’t a substitute for a diet plan created with a dietitian.
EatSee app
- Meal photos and descriptions - AI recognizes the dish and its ingredients, estimates the serving size, and uses that information to calculate calories, macronutrients, fiber, sugars, and salt. These are estimates, so you can edit any ingredient.
- Barcodes - product information comes from EatSee’s shared product database and an open, public food database. If a product isn’t in the database, you can add it by taking a photo of the label.
- Meal plan - AI selects dishes and serving sizes, but code calculates calories and macros from the ingredients’ nutrition information. We save a new plan only when it meets your calorie and protein goals.
- Guidelines in the daily summary - at least 25 g of fiber (EFSA recommendation for adults), no more than 18% of your calorie goal from sugars (90 g at 2000 kcal, based on the EU reference intake for sugars), and no more than 5 g of salt (WHO recommendation).
- Calorie goal is calculated from your profile: sex, age, height, weight, activity level, and goal.
Blog articles
Articles are created with the help of AI tools and are based on recommendations from WHO, EFSA and NCEZ, food composition tables, and data from our calorie chart. We link only to official sources, including WHO, EFSA and NCEZ. We describe the principles we follow and how we review our content on the About us page.
What these numbers can’t tell you
- These are estimates. The same product can vary depending on the variety, brand and preparation method, while the formulas describe an average person.
- The label takes precedence. For packaged products, the most accurate information is on the packaging.
- Check the results in practice. The daily calorie needs from the calculator are a starting point—track your weight for 2–3 weeks and adjust your goal.
- This is not medical advice. If you have a medical condition, are pregnant or breastfeeding, take medication, or have an eating disorder, set your goals with a doctor or dietitian.
Spot an error?
Email kontakt@eatsee.pl with the page address and details of what seems incorrect. We’ll review your report and make any necessary corrections.
FAQs
Why do the calorie values in the chart differ from those on the packaging?
The chart shows average values for a food, while the label shows data for a specific product, which may have a different composition. Also, the USDA database calculates calories using factors tailored to each food, while EU labels use standard conversion factors. For packaged foods, the label is the most accurate source.
Why doesn't the chart include fiber in its carb values?
That’s how they’re listed on labels in the European Union. In the USDA database, carbohydrates include fiber, so we subtract it to make the chart’s numbers comparable with the packaging.
How does the app estimate calories from a photo?
AI identifies the dish and its ingredients in the photo, estimates the serving size, and uses this information to calculate nutrition information. This is an estimate, so you can edit any ingredient in the app. Learn more on the photo calorie tracker page.
Are the calculator results accurate?
Calculators use established formulas, but these formulas describe an average person. Your daily calorie needs may be higher or lower, so treat the result as a starting point and check it in practice by tracking your weight for 2-3 weeks.