No signup · Runs in this browser
Rice, lentils and oil for a calorie target
Set calories and protein for one person. The tool portions dry lentils, white rice, and oil for the day, then scales that to a household and a number of days.
Loading the calculator…
How the portions are chosen
Dry lentils are used first because they carry about 25 grams of protein and 350 calories per 100 grams. The grams of lentils are whatever it takes to hit the protein target.
If that already exceeds the calorie target, the lentils are scaled down and the note says the protein will fall short. Otherwise the remaining calories are split about 65 percent white rice and 35 percent vegetable oil. Rice still adds a little protein, which is why the protein line often lands a bit above the target. Weights are dry, before cooking. You will add water in the pot.
How to balance a day
-
Step 1
Set one person’s target
2,200 kcal and 80 grams of protein is the starting point. Use the family tool if you want a calculated target.
-
Step 2
Scale by people and days
The per-person line stays put. The period column multiplies it.
-
Step 3
Cook it as a pot
Lentils take longer than rice. Start them first, then add rice and finish with the oil and salt.
Staple questions
Why lentils and not beans?
Lentils cook faster and the protein number is similar. Beans work as a swap if that is what you eat. The bucket tool has both.
Is this nutritionally complete?
No. It is calories, protein, and fat from three shelf-stable foods. It leaves out vitamins, vegetables, and variety on purpose so the shopping list stays short.
Can I use olive oil?
Any cooking oil is close on calories. The gram weight barely changes. Shelf life is a separate question.
Related
Once you know the grams, the shop is a short list.