Macro Per Serving Calculator
Calculate protein, carbs and fat per serving from total recipe macros.
Results
Macronutrient tracking is the foundation of meal planning for fitness, weight management and dietary goals. Protein and carbs provide 4 calories per gram while fat provides 9 calories per gram. This calculator breaks down your recipe into per-serving macros with calorie percentages, making it easy to hit your daily macro targets.
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Frequently asked questions
A common weight loss split is 40% protein, 30% carbs, 30% fat. High protein preserves muscle while the moderate carb and fat balance supports satiety and hormone function.
Aim for 20-40g of protein per meal to support muscle synthesis. Most adults need 0.7-1g of protein per pound of body weight daily, spread across 3-4 meals.
Protein: 4 kcal per gram. Carbohydrates: 4 kcal per gram. Fat: 9 kcal per gram. Alcohol: 7 kcal per gram. This is why fat is more calorie-dense per gram.
The USDA recommends 10-35% protein, 45-65% carbs and 20-35% fat. A common balanced split is 30/40/30 (protein/carbs/fat). Adjust based on your goals.
Check nutrition labels for each ingredient and add up total protein, carbs and fat in grams. Online databases like USDA FoodData Central have macros for whole foods.