How to count calories without paying for an app

You can count calories well for free with three things: a kitchen scale, the kcal figure on the label, and a food diary on paper or in a free app such as the NHS Weight Loss Plan. Most calorie apps let you start for free, then put the useful bits behind a subscription. You don't need to pay.

In short

The calories are on the label, under energy, shown as kcal. Check whether the number is per 100 g or per portion.

Weigh your food, at least at first. Your idea of a portion and the packet's idea are often very different.

Free tools exist, including the NHS Weight Loss Plan app and the free version of Cronometer. A notebook works too.

1. How many calories do I need a day?

The NHS says an average man needs around 2,500 kcal a day and an average woman around 2,000 kcal, to maintain a healthy weight.

The key word is average. The NHS notes that your needs could be different depending on your age, weight, height and how active you are.

Use those numbers as a rough reference point, not a personal target. If you want a personal figure, or you have a medical condition, speak to your GP or a registered dietitian.

2. Where do I find calories on a food label?

On UK packaging, calories are listed under energy in the nutrition table.

You'll usually see two numbers:

kJ (kilojoules)
kcal (kilocalories, which is what people mean by "calories")

Use the kcal figure.

Then check the column heading. The NHS explains that labels show values per 100 g (or 100 ml), and sometimes per portion too.

Per 100 g is best for comparing products.
Per portion is handy, but the NHS warns that the manufacturer's idea of a portion may be different from yours.

3. How do I work out the calories in what I actually eat?

Weigh it, then do one sum.

Find the kcal per 100 g on the label.
Weigh your portion in grams.
Divide your portion by 100, then multiply by the kcal per 100 g.

For example, cereal with 380 kcal per 100 g:

45 g bowl ÷ 100 = 0.45
0.45 × 380 = 171 kcal

A phone calculator does this in seconds.

4. Do I need to weigh my food?

At first, it helps a lot.

NHS Better Health suggests weighing portions, ideally before cooking, especially when you're starting out. Its example is rice: a 150 g serving is about 520 calories, while the packet's 75 g portion is about 260. That's double, from a portion that wouldn't look unusual on a plate.

You don't need to weigh everything forever. The NHS says weighing is useful to check whether your usual servings match the packet. After a few weeks, you'll get much better at judging by eye.

A basic digital kitchen scale is all you need.

5. What do people forget to count?

These are the usual gaps. NHS Better Health mentions most of them:

Cooking oil and spreads. A drizzle of oil adds up quickly.
Sauces and toppings. Mayo, ketchup, cheese, dressings and yoghurt.
Drinks. Alcohol, fizzy drinks, juices, milky coffees.
Bites and tastes. The crusts off the children's toast, the biscuit at the meeting.

You don't have to be perfect. But if you leave all of these out, your total won't mean much.

6. How do I count calories in home-cooked meals?

Add up the ingredients, then divide.

Weigh each raw ingredient as it goes in the pan, and note its calories.
Add them up for the whole dish.
Divide by the number of portions. Or weigh the whole cooked dish and your portion, and work out your share.

For a chilli that totals 2,400 kcal and serves 4, each portion is about 600 kcal.

Write it down once, and next time you make it, you already know.

7. How do I count calories when I eat out?

It's easier than it used to be in England.

Since 6 April 2022, the Calorie Labelling (Out of Home Sector) (England) Regulations 2021 have required businesses with 250 or more employees that sell food for immediate consumption to show calorie information. Government guidance says this means:

calories in kcal per portion, next to each item on the menu
the portion size that figure refers to
the statement "adults need around 2000 kcal a day"

It also applies to websites and delivery apps showing food from those businesses.

So in most chain restaurants, cafés and takeaways in England, the number is on the menu. In smaller independent places, you'll need to estimate: find a similar item from a chain, or log the main ingredients.

These regulations apply to England only, so you may not see the same information in Scotland, Wales or Northern Ireland.

8. How do I keep a free food diary?

NHS Better Health recommends keeping a daily food diary, including drinks. It's the backbone of calorie counting.

On paper, it can be as simple as:

Time	Food or drink	Amount	kcal
8am	Porridge oats with semi-skimmed milk	40 g oats, 200 ml milk	from labels
11am	Apple	1 medium	from a food database
1pm	Chicken sandwich	1 pack	from label

Add up the last column at the end of the day.

Keep the diary somewhere you'll actually use it: the notes app on your phone, a notebook in your bag, or a sheet on the fridge.

9. Which free calorie counting apps are there?

A few good free options:

NHS Weight Loss Plan. Free from the NHS. It's a 12-week plan that lets you set a goal, track what you eat, and set a daily calorie target.
Cronometer. Has a free version, and says you can scan barcodes for free. A paid Gold tier adds more features.
MyFitnessPal. Widely used, with a large food database. Note that its Premium page lists barcode scanning as part of the paid plan.

Check what each app does with your data before signing up.

10. Is calorie counting right for me?

It isn't for everyone.

NHS Better Health advises talking to a GP or healthcare professional before changing your diet if you have a medical condition, follow a special diet, or have a history of an eating disorder.

If counting starts to make you anxious, or food starts to feel like a set of numbers you can't stop checking, stop and talk to your GP. Your health matters more than any total.

This guide is general information, not a diet plan. For personal advice, speak to a registered dietitian.

Do I need an app for this?

The hard part of calorie counting isn't the maths. It's remembering to write things down, every day, without it taking over your evening.

A notebook and the NHS app will take you a long way, for free.

How Reptyl helps

Reptyl Food counts calories and plans your meals, with no subscription.

Day plans. Pick a day card and get a full day of meals built around your calories and protein. Swap any food on it.
Plan the week. Give each day of the week a card, or leave a day free for eating out.
Everyday foods. Keep the things you eat most days, like your usual breakfast, ready to add.
Meal deals. Tesco meal deals and sandwiches with values per pack, plus typical deals from other shops.
Food from home. Regional Indian cuisines such as Gujarati, Punjabi and South Indian, and many more, with rotis and rice by the portion.

It's a one-off purchase with no subscription, no account and no adverts, and your data stays on your phone. The Food page has the details. A notebook and the NHS app will still take you a long way.

For lunch on the go, see the best high-protein Tesco meal deal picks.

For more on what to eat, see how much protein you need.

Quick answers

Is it worth counting calories?

It can help you understand what you're eating, especially portion sizes and drinks. It isn't essential, and it isn't right for everyone. Speak to your GP if you have a medical condition or a history of disordered eating.

What's the difference between kcal and calories?

In everyday use, they mean the same thing. Food labels show kcal (kilocalories), and that's what people mean when they say "calories".

Can I count calories without weighing food?

Yes, using packet portions and household measures, but it's less accurate. The NHS suggests weighing at first to check your usual portion sizes.

Want meal plans built around your calories, with no subscription? See Reptyl Food