Why are the calories on my plan not adding up correctly to “MyFitnessPal”?
Our Dietitian uses a professional database called “Foodworks” to calculate calories as this is the most accurate and has the latest and most comprehensive food data - using a superior rounding system called Atwater Specific Rounding. This, unlike other rounding systems takes into account the food that the macronutrients are coming from, which subsequently changes the energy density. This leads to a more specific calorie measurement of the food.
Other Apps like MyFitnessPal allow anyone, from retailers to any individual using the app (including you!) to input data that is not professional checked. In addition, the rounding system used is not necessarily consistent. Opposed to the Specific rounding system, more commonly, individuals may use the Atwater General Rounding. This gives generic energy densities to Fats (9kcal/g), Carbohydrates (4kcal/g) and Proteins (4kcal/g) without consideration of which food the macronutrients are coming from.
To help in keeping the calories accurate when making changes yourself; we have created a quick substitution guide below.
Quick Substitution Guide
This guide is to be used for making quick food item substitutes. Perhaps you've forgotten to add the odd item to your allergies/dislikes list, or maybe you want to have the option of variety, either way, use this guide as a reference for making food items substitutions.
Substitutions are made using the total calories only, not the macronutrient totals. It is, for this reason, the macronutrient totals will not be mentioned.
Protein Sources
Chicken Breast (no Skin, uncooked weight) 100g 95-calories
- White Fish (uncooked weight) 100g 95-calories
- Lean Beef Steak (uncooked weight) 70g 101-calories
- Whey or Vegan Protein Powder 1-scoop 120-calories*
- Chickpeas (drained) 100g 97-calories
- Quinoa (uncooked weight) 30g 102-calories
Whole Egg (raw, regular) 64-calories
- Chicken Breast (no Skin, uncooked weight) 70g 66-calories
- White Fish (uncooked weight) 70g 66-calories
- Whey or Vegan Protein Powder 1/2-scoop 60-calories
- Chickpeas (drained) 70g 68-calories
- Quinoa (uncooked weight) 20g 68-calories
Egg White (raw, regular) 100ml 46-calories
- Chicken Breast (no skin, uncooked weight) 50g 47-calories
- White Fish (uncooked weight) 50g 47-calories
- Whey or Vegan Protein Powder 1/2-scoop 60-calories*
- Chickpeas (drained) 50g 48-calories
- Quinoa (uncooked weight) 15g 51-calories
Whey or Vegan Protein Powder 1-scoop 120-calories
- Chicken Breast (no Skin, uncooked weight) 130g 123-calories
- White Fish (uncooked weight) 130g 123-calories
- 2x Whole Egg (raw, regular) 128-calories
- Chickpeas (drained) 120g 116-calories
- Quinoa (uncooked weight) 35g 119-calories
Turkey (uncooked weight) 100g 116-calories
- Chicken Breast (no Skin, uncooked weight) 120g 114-calories
- White Fish (uncooked weight) 120g 114-calories
- Whey or Vegan Protein Powder 1-scoop 120-calories
- Chickpeas (drained) 120g 116-calories
- Quinoa (uncooked weight) 35g 119-calories
Lean Lamb (uncooked weight) 100g 188-calories
- Chicken Breast (no skin, uncooked weight) 200g 190-calories
- White Fish (uncooked weight) 200g 190-calories
- Lean Beef (uncooked weight) 130g 188-calories
- Whey or Vegan Protein Powder 1.5-scoops 180-calories
- Chickpeas (drained) 190g 184-calories
Carbohydrate Sources
Oatmeal (uncooked weight) 100g 348-calories
- Muesli (uncooked weight) 90g 360-calories
- Wholegrain Bread 4x slices 336-calories(84-calories ea.)
- White Rice (uncooked weight) 100g 354-calories
- Potato (uncooked weight) 650g 338-calories
- Bagel 1x (uncooked weight) 350-calories
Sweet Potato (uncooked weight) 100g 64-calories
- Potato (uncooked weight) 120g 62-calories
- White Rice (uncooked weight) 20g 70-calories
- Oatmeal (uncooked weight) 20g 69-calories
- Pumpkin (uncooked weight) 150g 63-calories
- Pasta (uncooked weight) 20g 67-calories
Baked Beans (uncooked weight) 100g 70-calories
- Potato (uncooked weight) 130g 67-calories
- White Rice (uncooked weight) 20g 70-calories
- Oatmeal (uncooked weight) 20g 69-calories
- Pumpkin (uncooked weight) 160g 67-calories
- Pasta (uncooked weight) 20g 67-calories
White Rice (uncooked weight) 100g 354-calories
- Pasta (uncooked weight) 105g 354-calories
- Potato (uncooked weight) 700g 364-calories
- Quinoa (uncooked weight) 100g 340-calories
- Lentils (uncooked weigh) 115g 356-calories
- Peanut Butter 9x teaspoons 333-calories
Mixed Vegetables (uncooked weight) 100g 20-calories
- Can be substituted with any other vegetable of the same quantity. This is ok because the calorie counts are so low.
Fat Sources
Butter 20g 149-calories
- Peanut Butter 25-30g (approx.) 149-calories
- Olive Oil 3.5x teaspoons 144-calories
- Coconut Oil 3.5x teaspoons 144-calories
- Cheddar Cheese 40g 140-calories
- Almonds 25g 151-calories
Full-Fat Cream (unwhipped) 30ml 105-calories
- Peanut Butter 15-20g (approx.) 99-calories
- Olive Oil 2.5x teaspoons 102-calories
- Coconut Oil 2.5x teaspoons 102-calories
- Cheddar Cheese 30g 105-calories
- Butter 15g 112-calories