.macro-recipe-calculator-container {
font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
max-width: 800px;
margin: 20px auto;
padding: 25px;
border: 1px solid #e0e0e0;
border-radius: 10px;
background-color: #fdfdfd;
box-shadow: 0 4px 12px rgba(0, 0, 0, 0.05);
}
.macro-recipe-calculator-container h2 {
text-align: center;
color: #333;
margin-bottom: 25px;
font-size: 2em;
}
.macro-recipe-calculator-container .input-group {
margin-bottom: 18px;
display: flex;
flex-wrap: wrap;
align-items: center;
gap: 10px;
}
.macro-recipe-calculator-container .input-group label {
flex: 1 1 150px;
font-weight: bold;
color: #555;
margin-right: 10px;
}
.macro-recipe-calculator-container .input-group input[type="number"],
.macro-recipe-calculator-container .input-group input[type="text"] {
flex: 2 1 200px;
padding: 10px 12px;
border: 1px solid #ccc;
border-radius: 5px;
font-size: 1em;
box-sizing: border-box;
transition: border-color 0.3s ease;
}
.macro-recipe-calculator-container .input-group input[type="number"]:focus,
.macro-recipe-calculator-container .input-group input[type="text"]:focus {
border-color: #007bff;
outline: none;
box-shadow: 0 0 0 2px rgba(0, 123, 255, 0.25);
}
.macro-recipe-calculator-container .ingredient-row {
border: 1px solid #eee;
padding: 15px;
margin-bottom: 20px;
border-radius: 8px;
background-color: #f9f9f9;
}
.macro-recipe-calculator-container .ingredient-row h3 {
margin-top: 0;
color: #007bff;
font-size: 1.2em;
border-bottom: 1px dashed #ddd;
padding-bottom: 10px;
margin-bottom: 15px;
}
.macro-recipe-calculator-container .ingredient-row .input-group {
margin-bottom: 10px;
}
.macro-recipe-calculator-container button {
display: block;
width: 100%;
padding: 12px 20px;
background-color: #28a745;
color: white;
border: none;
border-radius: 5px;
font-size: 1.1em;
cursor: pointer;
transition: background-color 0.3s ease, transform 0.2s ease;
margin-top: 20px;
}
.macro-recipe-calculator-container button:hover {
background-color: #218838;
transform: translateY(-1px);
}
.macro-recipe-calculator-container .results {
margin-top: 30px;
padding: 20px;
border: 1px solid #d4edda;
background-color: #d4edda;
border-radius: 8px;
color: #155724;
font-size: 1.1em;
line-height: 1.6;
}
.macro-recipe-calculator-container .results h3 {
color: #155724;
margin-top: 0;
margin-bottom: 15px;
font-size: 1.5em;
text-align: center;
}
.macro-recipe-calculator-container .results p {
margin-bottom: 8px;
display: flex;
justify-content: space-between;
padding: 5px 0;
border-bottom: 1px dotted #a3cfbb;
}
.macro-recipe-calculator-container .results p:last-child {
border-bottom: none;
}
.macro-recipe-calculator-container .results span.label {
font-weight: bold;
}
.macro-recipe-calculator-container .results span.value {
text-align: right;
}
.macro-recipe-calculator-container .error-message {
color: #dc3545;
background-color: #f8d7da;
border: 1px solid #f5c6cb;
padding: 10px;
border-radius: 5px;
margin-top: 15px;
text-align: center;
}
@media (max-width: 600px) {
.macro-recipe-calculator-container .input-group {
flex-direction: column;
align-items: stretch;
}
.macro-recipe-calculator-container .input-group label {
margin-right: 0;
margin-bottom: 5px;
}
}
function calculateMacros() {
var totalRecipeProtein = 0;
var totalRecipeCarbs = 0;
var totalRecipeFat = 0;
var totalRecipeCalories = 0;
var errorMessage = document.getElementById("errorMessage");
errorMessage.style.display = "none";
errorMessage.innerHTML = "";
for (var i = 1; i <= 5; i++) {
var quantity = parseFloat(document.getElementById("quantity" + i).value);
var proteinPer100g = parseFloat(document.getElementById("proteinPer100g" + i).value);
var carbsPer100g = parseFloat(document.getElementById("carbsPer100g" + i).value);
var fatPer100g = parseFloat(document.getElementById("fatPer100g" + i).value);
if (isNaN(quantity) || quantity < 0 ||
isNaN(proteinPer100g) || proteinPer100g < 0 ||
isNaN(carbsPer100g) || carbsPer100g < 0 ||
isNaN(fatPer100g) || fatPer100g 0) {
var factor = quantity / 100;
totalRecipeProtein += proteinPer100g * factor;
totalRecipeCarbs += carbsPer100g * factor;
totalRecipeFat += fatPer100g * factor;
// Calculate calories using the 4-4-9 rule for P/C/F
totalRecipeCalories += (proteinPer100g * 4 + carbsPer100g * 4 + fatPer100g * 9) * factor;
}
}
var numServings = parseFloat(document.getElementById("numServings").value);
if (isNaN(numServings) || numServings 0) ? (proteinCalories / totalCalculatedCaloriesForRatio * 100) : 0;
var macroRatioCarbs = (totalCalculatedCaloriesForRatio > 0) ? (carbsCalories / totalCalculatedCaloriesForRatio * 100) : 0;
var macroRatioFat = (totalCalculatedCaloriesForRatio > 0) ? (fatCalories / totalCalculatedCaloriesForRatio * 100) : 0;
document.getElementById("totalRecipeProtein").innerHTML = totalRecipeProtein.toFixed(1);
document.getElementById("totalRecipeCarbs").innerHTML = totalRecipeCarbs.toFixed(1);
document.getElementById("totalRecipeFat").innerHTML = totalRecipeFat.toFixed(1);
document.getElementById("totalRecipeCalories").innerHTML = totalRecipeCalories.toFixed(0);
document.getElementById("perServingProtein").innerHTML = perServingProtein.toFixed(1);
document.getElementById("perServingCarbs").innerHTML = perServingCarbs.toFixed(1);
document.getElementById("perServingFat").innerHTML = perServingFat.toFixed(1);
document.getElementById("perServingCalories").innerHTML = perServingCalories.toFixed(0);
document.getElementById("macroRatioProtein").innerHTML = macroRatioProtein.toFixed(1);
document.getElementById("macroRatioCarbs").innerHTML = macroRatioCarbs.toFixed(1);
document.getElementById("macroRatioFat").innerHTML = macroRatioFat.toFixed(1);
document.getElementById("results").style.display = "block";
}
Macro Recipe Calculator
Use this calculator to determine the total macronutrients (protein, carbohydrates, fat) and calories for your entire recipe, as well as per serving. Input the quantity and per 100g nutritional values for up to 5 ingredients, then specify the number of servings your recipe yields.
Ingredient 1
Ingredient 2
Ingredient 3
Ingredient 4 (Optional)
Ingredient 5 (Optional)
Recipe Macro Breakdown
Total Recipe Protein: g
Total Recipe Carbs: g
Total Recipe Fat: g
Total Recipe Calories: kcal
Per Serving Macro Breakdown
Protein per Serving: g
Carbs per Serving: g
Fat per Serving: g
Calories per Serving: kcal
Macro Ratios (of total calories)
Protein Ratio: %
Carbs Ratio: %
Fat Ratio: %
Understanding Your Macro Recipe Calculator
Whether you're an athlete, a health enthusiast, or simply trying to manage your diet, understanding the macronutrient breakdown of your meals is crucial. Our Macro Recipe Calculator helps you precisely determine the protein, carbohydrate, fat, and calorie content for your homemade recipes, both for the entire dish and per serving.
What are Macronutrients?
Macronutrients, often shortened to "macros," are the nutrients your body needs in large amounts to provide energy and support various bodily functions. There are three primary macronutrients:
- Protein: Essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. It provides approximately 4 calories per gram.
- Carbohydrates: The body's primary source of energy. They are broken down into glucose, which fuels your cells. Carbohydrates also provide about 4 calories per gram.
- Fats: Crucial for hormone production, nutrient absorption, and protecting organs. Fats are the most energy-dense macronutrient, providing about 9 calories per gram.
Why Calculate Macros for Your Recipes?
- Dietary Goals: If you're aiming for weight loss, muscle gain, or maintenance, tracking your macros helps you stay within your target ranges.
- Meal Prep Efficiency: For those who meal prep, knowing the exact macros per serving allows for consistent and accurate portioning throughout the week.
- Balanced Nutrition: Ensures your meals are well-balanced, providing adequate amounts of all essential macronutrients.
- Special Diets: Ideal for specific dietary approaches like ketogenic (low-carb, high-fat), high-protein, or low-fat diets.
- Ingredient Awareness: Helps you understand how different ingredients contribute to the overall nutritional profile of your dish.
How to Use This Calculator
Using our Macro Recipe Calculator is straightforward:
- List Your Ingredients: For each ingredient in your recipe, enter its name (optional, but helpful for tracking).
- Enter Quantity (grams): Accurately weigh each ingredient and input its quantity in grams. If you use a different unit (e.g., cups, ml), you'll need to convert it to grams first. Many online resources can help with unit conversions for common foods.
- Input Macros per 100g: This is the most critical step. You'll need to find the nutritional information for each ingredient, typically found on food labels or reliable online databases (e.g., USDA FoodData Central, manufacturer websites). Enter the protein, carbohydrate, and fat content per 100 grams of that specific ingredient.
- Specify Servings: Enter the total number of servings your entire recipe yields.
- Calculate: Click the "Calculate Macros" button to instantly see the total macros for the recipe and the breakdown per serving, along with the caloric ratios.
Tips for Accurate Macro Tracking
- Use a Food Scale: For the most accurate results, always weigh your ingredients in grams rather than using volume measurements (cups, spoons), as density can vary greatly.
- Reliable Data Sources: Ensure the nutritional data you use for ingredients is from a reputable source. Generic values can sometimes be inaccurate.
- Account for Cooking Changes: While this calculator provides raw ingredient macros, remember that cooking methods (e.g., frying in oil) can alter the final macro count. This calculator assumes you're inputting the macros of the ingredients as they are added to the recipe.
- Fiber and Net Carbs: This calculator uses total carbohydrates. If you're tracking "net carbs" (total carbs minus fiber), you'll need to manually subtract the fiber content from the carbohydrate values you input.
Start optimizing your nutrition today by taking the guesswork out of your homemade meals with our Macro Recipe Calculator!