Recipe Macro Calculator

Use this calculator to determine the total macronutrients (protein, carbohydrates, fat) and calories for your homemade recipes, both for the entire dish and per serving. This is an essential tool for meal prepping, tracking your dietary intake, or adhering to specific fitness and health goals.

Enter the quantity of each ingredient in grams, along with its nutritional values per 100 grams. If you have more than three ingredients, you can sum up the nutritional data for additional ingredients and add them to one of the existing ingredient slots, or run the calculator multiple times.

Ingredient Details

Ingredient 1

Quantity (g):

Calories per 100g:

Protein per 100g (g):

Carbs per 100g (g):

Fat per 100g (g):

Ingredient 2

Quantity (g):

Calories per 100g:

Protein per 100g (g):

Carbs per 100g (g):

Fat per 100g (g):

Ingredient 3

Quantity (g):

Calories per 100g:

Protein per 100g (g):

Carbs per 100g (g):

Fat per 100g (g):

Number of Servings:

Recipe Macro Breakdown

Total Recipe Macros

Total Calories: 0 kcal

Total Protein: 0 g

Total Carbs: 0 g

Total Fat: 0 g

Macros Per Serving

Calories Per Serving: 0 kcal

Protein Per Serving: 0 g

Carbs Per Serving: 0 g

Fat Per Serving: 0 g

Understanding Your Recipe's Macros

Macronutrients, or "macros," are the three main components of food that your body needs in large amounts for energy and growth: protein, carbohydrates, and fats. Tracking these can be crucial for various health and fitness goals, whether you're aiming for weight loss, muscle gain, or simply maintaining a balanced diet.

This Recipe Macro Calculator simplifies the process of understanding the nutritional breakdown of your homemade meals. Instead of guessing, you can get precise figures for the entire recipe and for each individual serving.

How to Use This Calculator Effectively:

Gather Ingredient Data: Before you start, you'll need the nutritional information for each ingredient. This can usually be found on food packaging labels (often per 100g or per serving) or reliable online databases like the USDA FoodData Central.
Measure Accurately: For the most precise results, weigh your ingredients using a kitchen scale. Input the quantity in grams.
Input Values: For each ingredient, enter its total quantity in grams, and then its calories, protein, carbohydrates, and fat content per 100 grams.
Specify Servings: Enter the total number of servings your recipe yields. This allows the calculator to provide per-serving macro breakdowns.
Calculate: Click the "Calculate Macros" button to see your results.

Why Track Recipe Macros?

Dietary Goals: Essential for those following specific diets like ketogenic, low-carb, high-protein, or calorie-restricted plans.
Meal Prepping: Helps you plan and portion your meals accurately for the week, ensuring consistency in your nutritional intake.
Health Management: Useful for individuals managing conditions like diabetes (carb counting) or those needing to monitor fat intake.
Nutritional Awareness: Gain a deeper understanding of what you're eating and how different ingredients contribute to your overall diet.

Example Calculation: Simple Chicken Stir-fry

Let's say you're making a stir-fry with the following:

Ingredient 1 (Chicken Breast): 300g total. Nutritional info per 100g: 165 kcal, 31g protein, 0g carbs, 3.6g fat.
Ingredient 2 (Broccoli): 200g total. Nutritional info per 100g: 34 kcal, 2.8g protein, 6.6g carbs, 0.4g fat.
Ingredient 3 (Soy Sauce): 30g total. Nutritional info per 100g: 53 kcal, 8g protein, 6g carbs, 0.6g fat.
Number of Servings: 2

You would input these values into the calculator. The calculator would then sum up the contributions from each ingredient to give you the total recipe macros, and then divide by 2 for the per-serving macros. This allows you to quickly see if your stir-fry fits your daily macro targets.