Unfortunately "calories going in" is not easily obtainable, as absorption is affected by cooking, what foods are in the gut together, individual variation, and

Unfortunately "calories going in" is not easily obtainable, as absorption is affected by cooking, what foods are in the gut together, individual variation, and how the foods are physically composed together (mashed, whole, blended, etc.). Unfortunately protein and carbs = 4kcal/g, fats = 9kcal/g is only useful as a rough guide in practice. Look up studies on the accuracy of the Atwater method for more detail.