Nutrition Calculator
Calculate calories per serving and macronutrient breakdown for meal planning.
Results
Tracking nutrition starts with knowing what is in each serving. Whether you are meal prepping for the week, counting macros for fitness goals or just curious about what you eat - these calculators break down your recipes into per-serving calories and macronutrient percentages. Protein and carbs provide 4 calories per gram while fat provides 9, so the same weight of fat has more than double the calories.
Frequently asked questions
Add up the calories of every ingredient in your recipe using nutrition labels, then divide by the number of servings. A recipe with 1,800 total calories that makes 6 servings has 300 calories per serving.
The USDA recommends 10-35% protein, 45-65% carbs and 20-35% fat. A common balanced split is 30% protein, 40% carbs and 30% fat.
For weight loss: 300-500 kcal per serving. For maintenance: 400-600 kcal. For muscle building: 500-800 kcal. Adjust based on your total daily calorie goal and number of meals.
Aim for 20-40g of protein per meal to maximize muscle protein synthesis. Most adults building muscle need 0.7-1g of protein per pound of body weight daily across 3-4 meals.
Total calories do not change significantly when cooking, but cooking makes food more digestible so your body absorbs slightly more. Tracking raw ingredient calories is the standard approach.
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