Recipe Nutrition Calculator (Per Serving)
Paste your ingredients, choose how many servings you get, and see a quick estimate of calories, protein, carbs, and fat per serving. Ideal for US home cooks, meal prep fans, and anyone keeping an eye on macros.
This tool is for educational use only and provides approximate values, not medical or clinical nutrition advice. For exact numbers, always check official nutrition labels or consult a registered dietitian.
This is optional, but it makes it easier to save or share your results later.
Total number of portions this recipe makes (e.g., 2 bowls, 4 slices, 6 tacos).
Write each ingredient on a new line with an approximate quantity and unit (grams, cups, tbsp, etc.). The calculator uses typical values from common food databases to estimate nutrition for the full recipe and then divides by servings.
Nutrition Summary (Per Serving)
Based on your ingredients and serving size.
Macronutrient Breakdown (Approximate)
These percentages are a rough guide to how your recipe is balanced. Many people prefer higher protein for muscle retention, or lower carbs for certain goals — use this as a starting point, not a strict rule.
How this recipe nutrition calculator works
When you paste your ingredient list and number of servings, the calculator reads each line, applies typical nutrition values from common food databases, and builds an approximate profile for your full recipe. That total is then divided by the serving count to give an estimate per serving.
Because different brands, cooking methods, and portion sizes change the actual numbers, this tool is best used as a quick reference for home cooking, meal prep, and macro awareness— not as a medical or clinical tool.
Quick tips for better estimates
- Use consistent units (grams, cups, tbsp) where possible.
- Include oils and sauces if you want them to count toward calories and fat.
- Split complex recipes (e.g. sauce + base) into sections if needed and then combine.
- Compare with a trusted label once in a while to see how close the estimate is.
Frequently asked questions
Is this accurate enough for medical use?
No. This is an educational calculator only. For medical conditions or strict diets,
please rely on official nutrition labels and professional guidance.
Is it built for US measurements?
The tool works with any plain-English input, but it is written primarily with
US home cooks and recipes in mind
(cups, tablespoons, etc.). You can still use grams if you prefer.
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Nutrition Tracking Guide: Master Your Macros
Why Tracking Macros Matters More Than Calories
Counting calories tells you how much energy you're consuming, but tracking macronutrients (protein, carbs, fat) tells you how your body uses it.
- Protein is essential for repair. Even if you aren't a bodybuilder, eating enough protein helps you feel fuller for longer, reducing the urge to snack.
- Fats are vital for hormone production. Going too low on fat can crash your testosterone or estrogen levels, affecting mood and energy.
- Carbohydrates are your brain's preferred fuel source. Cutting them too drastically (like in Keto) can cause "brain fog" until adaptation occurs.
Understanding Caloric Density
Caloric density is the number of calories in a specific weight of food.
Example: 100g of spinach is about 23 calories. 100g of olive oil is about 880 calories.
Volume eating stratgies involve filling your plate with low-density foods (vegetables, fruits, lean broths) so you feel physically full without overshooting your energy budget. This calculator helps you spot high-density ingredients (like oils or nuts) that might be sneaking into your "healthy" salad.
The "Raw vs. Cooked" Dilemma
A common mistake in meal prepping is weighing food after cooking without accounting for water loss.
If you weigh 100g of cooked chicken, it actually started as ~130-140g of raw chicken. Since nutrition labels are usually for the raw state, weighing cooked meat implies you are eating more protein and calories than you think.
Best Practice: Weigh ingredients raw whenever possible, or search for "cooked" entries if you must weigh after cooking.
How to Use This Data for Meal Prep
Don't stress about hitting your numbers to the exact gram every day. Look at your weekly average. If you are slightly over on carbs on Tuesday but under on Thursday, your body handles the balance well over a 48-72 hour window. Consistency beats perfection.