Recipe Calorie Nutrition Calculator

Recipe Calorie & Nutrition Calculator

Enter your ingredients to calculate total and per-serving nutritional values.

How to Calculate Recipe Nutrition

Calculating the nutritional value of a homemade meal is essential for maintaining a healthy lifestyle, whether you are trying to lose weight, gain muscle, or manage a medical condition. This tool allows you to break down your favorite recipes into their core macronutrients: Protein, Carbohydrates, and Fats.

The Math Behind the Calculator

The calculation is based on the weight of each ingredient. Nutritional labels usually provide data "per 100 grams." To find the nutrition for your specific portion, the formula used is:

(Ingredient Weight / 100) × Nutritional Value per 100g

For example, if you use 250g of chicken breast, and the label says 165 calories per 100g:

(250 / 100) × 165 = 2.5 × 165 = 412.5 calories.

A Real-World Example: Simple Healthy Stir-Fry

Imagine you are making a stir-fry for 2 people with the following ingredients:

• Chicken Breast: 300g (165 kcal, 31g Protein, 0g Carb, 3.6g Fat per 100g)
• Brown Rice: 200g (110 kcal, 2.6g Protein, 23g Carb, 0.9g Fat per 100g)
• Olive Oil: 15g (884 kcal, 0g Protein, 0g Carb, 100g Fat per 100g)
• Broccoli: 150g (34 kcal, 2.8g Protein, 7g Carb, 0.4g Fat per 100g)

By entering these values and setting "Servings" to 2, the calculator will sum the totals and divide by two, giving you the exact breakdown for your lunch bowl.

Tips for Accurate Tracking

• Use a Kitchen Scale: Estimating weights "by eye" can lead to significant errors, especially with calorie-dense ingredients like oils and nuts.
• Raw vs. Cooked: Always check if your nutritional data is for the raw state or cooked state. It is usually more accurate to weigh ingredients raw.
• Don't forget the fats: Oils and butter used for frying add significant calories. One tablespoon of oil is roughly 14g and adds about 120 calories.