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Nutrition Calculator
Calculate total calories, protein, carbohydrates, and fat for any recipe by entering ingredients and their nutritional values. Find macros per serving for meal planning, fitness tracking, and dietary management.
Knowing the nutritional content of your homemade meals is essential for calorie tracking, macro counting, and managing dietary conditions. This calculator lets you build any recipe from ingredients and instantly see total and per-serving calories, protein, carbs, and fat content.
Formula
Total Calories = Sum of (Ingredient Calories × Amount Used) | Macros per Serving = Total Macros / Servings | Cal from protein = protein × 4, fat × 9, carbs × 4
Understanding Macronutrients
The three macronutrients provide all dietary calories. Protein and carbohydrates each provide 4 calories per gram. Fat provides 9 calories per gram — more than twice as calorie-dense. This is why high-fat foods (oils, nuts, cheese) are calorie-dense even in small amounts, while vegetables (mostly water and fiber) are low in calories despite large volume.
Macronutrient
Calories/g
Primary Role
Daily Target
Protein
4 cal/gram
Muscle building, satiety, enzymes
0.7-1g per lb bodyweight
Carbohydrates
4 cal/gram
Primary energy source, fiber
45-65% of calories (DRI)
Fat
9 cal/gram
Hormones, vitamin absorption, satiety
20-35% of calories (DRI)
Alcohol
7 cal/gram
No nutritional value
Empty calories
Fiber
~2 cal/gram (net)
Gut health, blood sugar control
25-38g per day DRI
Common Ingredient Nutrition per 100g
Ingredient
Calories
Protein
Carbs
Fat
Chicken breast (cooked)
165 cal
31g protein
0g carbs
3.6g fat
Brown rice (cooked)
112 cal
2.6g protein
23g carbs
0.9g fat
Salmon (cooked)
208 cal
20g protein
0g carbs
13g fat
Broccoli (raw)
34 cal
2.8g protein
7g carbs
0.4g fat
Olive oil
884 cal
0g protein
0g carbs
100g fat
Cheddar cheese
402 cal
25g protein
1.3g carbs
33g fat
Whole egg
155 cal
13g protein
1.1g carbs
11g fat
Oats (dry)
389 cal
17g protein
66g carbs
7g fat
Frequently Asked Questions
Add up calories from each ingredient based on amount used. For each ingredient: (calories per 100g × grams used) / 100 = ingredient calories. Sum all ingredient calories = total recipe calories. Divide by number of servings = calories per serving. Most tracking apps (MyFitnessPal, Cronometer) allow you to create custom recipes with this method.
For most adults: breakfast 300-500 calories, lunch 400-600 calories, dinner 500-700 calories, snacks 100-200 calories. Total: 1,600-2,000 calories (women) or 2,000-2,500 calories (men) for weight maintenance. For weight loss: reduce by 300-500 calories/day. These are guidelines — individual needs vary significantly.
Protein recommendations: for muscle building 0.7-1g per pound bodyweight daily, spread across 3-4 meals. A 150 lb person aiming for 1g/lb: 150g protein/day ÷ 4 meals = ~38g per meal. High-protein meal example: 5 oz chicken (44g protein) + 1 cup Greek yogurt (17g) = 61g. Most people benefit from 25-40g protein per meal for muscle protein synthesis.
Weigh every ingredient in grams on a kitchen scale (more accurate than volume). Look up nutrition per 100g for each ingredient (USDA FoodData Central database). Calculate: ingredient macros = (nutrition per 100g × grams used) / 100. Sum all ingredients. Divide by servings. Log total weight of finished recipe, then log your portion by weight ratio.
A commonly recommended weight-loss macro split: 40% protein, 30% carbs, 30% fat. At 1,500 calories: 150g protein (40% × 1500/4), 112g carbs (30% × 1500/4), 50g fat (30% × 1500/9). High protein helps preserve muscle during calorie restriction and increases satiety. Low carb diets (20-50g carbs) are another effective approach for many people.
A basic tomato meat sauce (ground beef, canned tomatoes, onion, garlic, olive oil) yields approximately 150-200 calories per 1/2 cup serving. Meat-free marinara: 80-100 cal per 1/2 cup. Alfredo sauce: 200-350 cal per 1/2 cup (cream and butter). Use this calculator to find exact calories based on your specific recipe and ingredient quantities.