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Junk food calculator

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Do you know how much junk food you are consuming each week? Use our calculator to determine just how much fat, sugar and salt you’re putting into your body. You may be surprised just how much it adds up.

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Junk food calculator

How many of these junk foods do you consume per week?

Hot Meals

Hot Dog
Hot Dog (1)
Burger (small)
Burger (1 small)
Burger (medium)
Burger (1 medium)
Burger (large)
Burger (1 large)
Burger Meal
Burger Meal (1 medium)
Hot Potato Chips (small)
Hot Potato Chips (1 small)
Hot Potato Chips (medium)
Hot Potato Chips (1 medium)
Hot Potato Chips (large)
Hot Potato Chips (1 large)
Thick Crust Meat Pizza, no vegetables
Thick Crust Meat Pizza, no vegetables (1 slice)
Thin Crust Meat Pizza, no vegetables
Thin Crust Meat Pizza, no vegetables (1 slice)
Thick Crust Pizza with Vegetables
Thick Crust Pizza with Vegetables (1 slice)
Thin Crust Pizza with Vegetables
Thin Crust Pizza with Vegetables (1 slice)
Fried Chicken
Fried Chicken (1 piece)
Quarter Roast Chicken
Quarter Roast Chicken (1 quarter)
Fried Chicken Nuggets or Bites
Fried Chicken Nuggets or Bites (6 nuggets)
Tropical Chicken Meal
Tropical Chicken Meal (1 medium)
3 Piece Fried Chicken Meal
3 Piece Fried Chicken Meal (1 medium)
Battered or Crumbed Seafood or Fish
Battered or Crumbed Seafood or Fish (2 small pieces)
Battered Fish Fillet
Battered Fish Fillet (1)
Fish and Chips
Fish and Chips (1)
Creamy Pasta, Fried Rice or Noodles with Meat
Creamy Pasta, Fried Rice or Noodles with Meat (1 medium/large takeaway container)

Breakfast

Breakfast Muffin or Wrap
Breakfast Muffin or Wrap (1)
Hashbrown
Hashbrown (1)
Breakfast Muffin Meal
Breakfast Muffin Meal (1 small)

Sweet Snacks

Sweet Pastry with Fruit
Sweet Pastry with Fruit (1 individual piece)
Sweet Pastry (no fruit)
Sweet Pastry (no fruit) (1 individual piece)
Plain Doughnut
Plain Doughnut (1)
Fancy Doughnut
Fancy Doughnut (1)
Plain Sweet Biscuit
Plain Sweet Biscuit (2)
Fancy Sweet Biscuit
Fancy Sweet Biscuit (2)
Plain Ice-Cream or Frozen Yoghurt
Plain Ice-Cream or Frozen Yoghurt (1 scoop or stick or cone)
Ice-Cream with Toppings (small)
Ice-Cream with Toppings (1 small sundae or stick or cone)
Ice-Cream with Toppings (large)
Ice-Cream with Toppings (1 large sundae or stick or cone)
Lollies
Lollies (7 small pieces)
Chocolate
Chocolate (1 row or 4 squares of chocolate)
Muesli Bar or Cereal Bar
Muesli Bar or Cereal Bar (1 bar)
Chocolate Bar (regular)
Chocolate Bar (1 regular)
Chocolate Bar (king size)
Chocolate Bar (1 king size)
Slice or Brownie
Slice or Brownie (1 small piece)
Plain Cake or Muffin (no icing)
Plain Cake or Muffin (no icing) (1 cupcake or medium slice)
Fancy Cake or Cupcake with Icing, Cream, or Chocolate
Fancy Cake or Cupcake with Icing, Cream, or Chocolate (1 cupcake or medium slice)

Savoury Snacks

Meat Pie
Meat Pie (1)
Sausage Roll
Sausage Roll (1)
Chiko Roll
Chiko Roll (1)
Dim Sims
Dim Sims (2)
Savoury Crisps, Chips, Biscuits (small)
Savoury Crisps, Chips, Biscuits (1 small pack from a multipack bag)
Savoury Crisps, Chips, Biscuits (medium)
Savoury Crisps, Chips, Biscuits (1 medium bag or 4 handfuls)
Savoury Crisps, Chips, Biscuits (large)
Savoury Crisps, Chips, Biscuits (1 large bag)
Popcorn with butter and salt
Popcorn with butter and salt (1 large)
Movie Popcorn + Soft Drink Combo
Movie Popcorn + Soft Drink Combo (1 large)

Sugary Drinks

Cola (Can)
Cola (Can) (375ml)
Cola (Bottle)
Cola (Bottle) (600ml)
Lemonade
Lemonade (375ml)
Sports Drink
Sports Drink (600ml)
Orange Drink
Orange Drink (600ml)
Energy Drink
Energy Drink (250ml)
Iced Tea
Iced Tea (500ml)
Flavoured Water
Flavoured Water (500ml)
Please select at least one item.
LiveLighter

Junk food calculator

See your results below.

Junk food this week

=
Kilojoules eaten in junk food this week. Kilojoules (or calories) are a unit of energy.

How much of your energy is from junk food?

X
of your weekly energy needs are coming from junk food
Junk foods are high in energy but don’t provide us with many of the other nutrients we need to have a healthy body. Eating too much junk food and not enough healthy food can lead to weight gain and poor health.

Fat from junk food this week

=
X
teaspoons of fat (Xg)
X teaspoons (Xg) of this was saturated fat
We should limit the amount of fat, especially saturated fat that we eat. Find out more here

Sugar from junk food this week

=
152
teaspoons of sugar (Xg)
We should limit the amount of sugar we eat. Find out more here

Salt from junk food this week

=
X
of sodium
That's X% of the maximum recommended weekly intake.
For good health we should limit our salt intake to 2300 mg per day. Find out more here

*maximum recommended intake

Serves of fruit and vegetables in your junk food this week

X
serves of fruit.
Aim for 2 a day.
That's 14 serves each week.
X
serves of veg.
Aim for 5 a day.
That's 35 serves each week.

Junk foods are high in sugar, fat and salt and don’t provide us with many of the nutrients we need to have a healthy body.

Click on "What Small Changes Can I Make?" to learn Top Tips to lose weight, get fit and healthy and improve your healthy food choices. You can also start to LiveLighter today with our FREE Meal Plans!
Disclaimer:

The information and technical data in this website is based on our experience, research, and the contributions of the professional organisations we represent. LiveLighter is pleased to provide this free service to our associates and the general public but assume no legal obligation for the accuracy of the material in this website, giving no representation or warranty in regard to results or performance.

Click here to find out how these statistics are calculated.