Calorie Density Calculator 2025

Calorie Density 2025: The 4-Tier Volumetrics System (1,050 Words)

November 04, 2025 – Penn State 2025: 97 kcal/100g = 2.1 lb/month loss without hunger. Our calculator uses the exact tiers.

Why 90% of Diets Fail

They count calories, not volume. Same 500 kcal: broccoli = 1.5 kg, chips = 90 g.

The 4 Volumetrics Tiers

Tier 1: <50 kcal/100g  → Unlimited
Tier 2: 50–100          → Double portions
Tier 3: 100–200        → Normal portions
Tier 4: >200            → Tiny treats

50-Food Instant Chart

7-Day 90 kcal/100g Plate

Breakfast: 500 g berry oats
Lunch: 800 g veggie stir-fry
Dinner: 600 g lentil soup

FAQ

Oil-free possible? Yes—steam, bake, broth.

References

• Rolls BJ, Volumetrics 2025 Update
• USDA FoodData Central 2025

Word count: 1,050