Recipe Nutrition Calculator

The Recipe Nutrition Calculator estimates nutritional content per serving based on your specific ingredient quantities in grams. This tool helps home cooks and fitness enthusiasts track daily intake and manage meal prep goals efficiently. Whether you are trying to lose weight, build muscle, or balance your macros, this calculator provides precise data for healthier eating.

Enter a name for your recipe
How many servings does this recipe make?
Weight of the first ingredient in grams
Weight of the second ingredient in grams
Weight of the third ingredient in grams
Weight of the fourth ingredient in grams

How Nutritional Content Is Calculated

Nutritional content represents the total energy and macronutrients available in the food you eat. This tool uses a linear aggregation method based on standard USDA data to sum the values of every ingredient you enter.

Per Serving = Σ (Ingredient Quantity (g) ÷ 100 × Nutrition Density) ÷ Servings

Where:

  • Nutrition Density: Calories, protein, carbs, and fat per 100g of an ingredient.
  • Ingredient Quantity: The exact weight in grams you input.
  • Servings: The number of portions the recipe yields.
  • First, the calculator identifies the nutritional profile for each specific ingredient in the database.
  • Next, it scales these values up or down to match the exact gram weight you added to the recipe.
  • Finally, it sums the totals for all ingredients and divides that number by your serving count.

What Your Nutritional Content Means

Your results show the exact amount of fuel and building blocks you consume in one serving. Understanding these numbers helps you plan meals that fit your specific health goals.

Weight Management

For weight loss, aim for meals between 300 and 500 calories with at least 15g of protein to stay full. If you are looking to gain weight, target meals over 600 calories to ensure a caloric surplus.

Muscle Building

To support muscle growth, look for servings that provide 25g to 40g of protein. This range helps maximize muscle repair after workouts.

Balanced Diet

A healthy meal usually gets 20-35% of its calories from fat and the rest from proteins and carbohydrates.

This information is for educational purposes only and is not intended as medical advice. Please consult a healthcare provider or registered dietitian for specific dietary needs or medical concerns.

Use these results to adjust your portion sizes or swap ingredients to better meet your daily targets without giving up your favorite foods.