CALCULATOR

Recipe Macro Calculator

Enter your recipe totals and servings to get per-serving macros, calories and a per 100 g figure for portioning by scale.

Per serving

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Calories–

Protein–

Carbs–

Fat–

Whole recipe calories–

Per 100 g cooked–

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Working out macros for a whole recipe

Recipe nutrition is simple arithmetic that most people get wrong in one specific way: they divide by the number of servings the recipe claims rather than the number they actually eat.

Add up every ingredient from its label or a nutrition database, enter the totals here, and divide by real servings. Entering the total cooked weight also gives you a per 100 g figure, which is the most useful number for portioning by scale rather than by eye.

The calculator flags whether each serving clears roughly 25 g of protein, because that is the threshold associated with maximally stimulating muscle protein synthesis. A recipe that divides into six low-protein portions is less useful than the same food in four.

Frequently asked questions

How do I calculate macros for a recipe?

Sum every ingredient, then divide by the number of servings you actually portion it into.

Should I weigh the finished dish?

It helps. A per 100 g figure lets you portion by scale, which is far more accurate than dividing a pan by eye.

Do I count oil used for cooking?

Yes. Oil absorbed during cooking counts, and it is one of the most commonly missed calorie sources.

Does cooking change the calories?

No meaningfully. Water content changes; energy content does not.

Sources

US Department of Agriculture. FoodData Central. fdc.nal.usda.gov
Jager R et al. ISSN Position Stand: protein and exercise. JISSN, 2017.
Moore DR et al. Ingested protein dose response of muscle and albumin protein synthesis. American Journal of Clinical Nutrition, 2009.
National Institutes of Health, Office of Dietary Supplements. Nutrient fact sheets. ods.od.nih.gov
NHS. Nutrition and health guidance. nhs.uk
US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030. dietaryguidelines.gov

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General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.