Tools
Calculators and checklists for everyday nutrition
These pages help with the practical side of eating: reading labels, adding up a day, planning a shop and preparing for an appointment. They use plain arithmetic on numbers you enter, they do not set calorie, weight or macro targets, and they work on the page with no sign-up. They are general information, not medical advice.
Calculators
Food Label Percent Daily Value Helper (Check a Serving)Type an amount from a Nutrition Facts label to see its percent Daily Value per serving, with the FDA 5 percent and 20 percent rule of thumb for low and high.
Daily Protein, Fiber and Fluid Tally Worksheet (Printable)Add up protein, fiber and fluids from your day and compare the totals with targets you enter yourself. Plain addition, no personal targets suggested.
Checklists
Food Label Reading Checklist (Printable, Tickable)A step-by-step checklist for reading a Nutrition Facts label and ingredient list in the shop: serving size, percent Daily Value, added sugars, sodium and more.
Grocery and Meal Planning Checklist (Printable Weekly Plan)A tickable, printable checklist for planning a week of meals and shopping: a plan, a pantry check, a mix of food groups, fiber, fluids, and food safety basics.
Questions to Ask Your Doctor or Dietitian About Diet and SupplementsA printable, tickable question list for an appointment about food, vitamins and supplements: what to bring, what to ask and what to write down afterwards.
For personal targets, medical conditions, medicines or supplements, talk to a doctor, pharmacist or registered dietitian. See the disclaimer and how we check our advice.