Paleo Calorie Density Calculator
Enter your Paleo meal components to calculate calorie density. Lower density = more food volume for fewer calories.
Choose your main protein source
Weight in grams (6oz ≈ 170g)
Choose vegetable or fruit
Weight in grams (1 cup ≈ 90g)
Choose fat source or none
Weight in grams (1 tbsp ≈ 14g)
What is calorie density and why does it matter for Paleo?
Calorie density = calories per gram of food. Low-density foods (under 1 cal/g): non-starchy vegetables, fruits, lean meats. Medium (1-2 cal/g): tubers, sweet potatoes, some nuts. High (3+ cal/g): oils, nuts, fatty meats, dried fruits. Paleo success depends on choosing low-density foods for volume eating - you can eat 2-3x more volume of broccoli (0.3 cal/g) vs beef (2.5 cal/g) for same calories.
What is the ideal calorie density for Paleo weight loss?
For weight loss: Average 0.8-1.2 cal/g across all foods. Build meals around low-density: leafy greens (0.15 cal/g), cruciferous veggies (0.3 cal/g), fruits (0.5 cal/g). Use high-density sparingly: olive oil (8.8 cal/g), nuts (5.8 cal/g), fatty meats (3.5 cal/g). Avoid dried fruits (3.2 cal/g) - they're calorie bombs. Sweet potatoes (0.9 cal/g) are perfect Paleo staple.
Which Paleo foods are lowest in calorie density?
Lowest density (fill you up, few calories): Spinach (0.23 cal/g), cucumber (0.15 cal/g), zucchini (0.18 cal/g), strawberries (0.32 cal/g), watermelon (0.3 cal/g), cauliflower (0.25 cal/g), asparagus (0.22 cal/g). Eat unlimited amounts of these. Medium: Chicken breast (1.65 cal/g), sweet potato (0.9 cal/g), carrots (0.4 cal/g). High (limit portions): Almonds (5.8 cal/g), avocado (1.6 cal/g), salmon (2.1 cal/g).
How do I calculate my meal's calorie density?
Formula: Total Calories ÷ Total Weight (grams). Example: 6oz salmon (340 cal, 170g) + 2 cups broccoli (60 cal, 180g) + 1 tbsp olive oil (120 cal, 14g) = 520 cal ÷ 364g = 1.43 cal/g (Medium density - good for weight maintenance). For weight loss, aim for under 1.2 cal/g by doubling vegetables and reducing oil/meat portions.