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Recipe Macro Calculator

Enter the ingredients and the number of servings. The calculator gives the grams of protein, carbs and fat in one serving, the share of calories that each macro supplies, and how much of your own daily macro targets one serving uses.

Updated 2026-10-28

Quick answer. The calculator gives the grams of protein, carbs and fat in one serving, the share of calories that each macro supplies, and how much of your own daily macro targets one serving uses. Protein and carbohydrate give about 4 kcal per gram and fat about 9 kcal per gram.

Ingredients

Pick each ingredient, then the amount and unit. Cooked rows (rice, pasta, chicken) take the cooked weight.

Paste an ingredient list instead

One ingredient per line, for example "2 cups flour", "1 tbsp olive oil" or "2 eggs"

Servings in the recipe

Optional: my daily targets, protein / carbs / fat (g)

Quick answer: macros per 100 g of common ingredients

Grams per 100 g from the same USDA records the calculator uses. The last column is the share of calories from protein / carbs / fat, using 4, 4 and 9 kcal per gram.

Ingredient (100 g)	kcal	Protein g	Carbs g	Fat g	% kcal P / C / F
Chicken Breast Cooked	165	31	0	3.6	79 / 0 / 21
Ground Beef 80 20 Cooked	254	25.8	0	16.7	41 / 0 / 59
Tofu Firm	144	17.3	2.8	8.7	44 / 7 / 49
Whole Egg Raw	144	12.6	0.8	9.6	36 / 2 / 62
Greek Yogurt Lowfat Plain	73	10.19	3.94	0.4	68 / 26 / 6
Lentils Cooked	116	9	20.1	0.4	30 / 67 / 3
Black Beans Canned	91	6	16.6	0.3	26 / 71 / 3
White Rice Cooked	130	2.7	28.2	0.3	9 / 89 / 2
Pasta Cooked	131	5	25.1	1.1	15 / 77 / 8
Rolled Oats	379	13	68	6.5	14 / 71 / 15
Peanut Butter	598	22	22	51	14 / 14 / 72
Cheddar Shredded	403	24.9	1.3	33.1	25 / 1 / 74
Olive Oil	900	0	0	100	0 / 0 / 100
Almond Flour	571	21.4	21.6	45.4	15 / 15 / 70

How the macro calculator works

"Macros" are the three nutrients that supply calories: protein, carbohydrate and fat. A recipe's macros are the sum of the macros in each ingredient, and one serving gets an equal share. The calculator does this in four steps:

Convert each amount to grams. Grams, ounces, pounds and kilograms convert directly. Cups, tablespoons, teaspoons and millilitres use the weight of that ingredient in the USDA record, for example 125 g for a cup of all-purpose flour and 13.5 g for a tablespoon of olive oil. "Each" uses a USDA whole-item weight, such as 50 g for a large egg.
Scale the per-100-gram values. Protein in a row = grams ÷ 100 × protein per 100 g. Carbs and fat use the same formula.
Add the rows and divide by servings. This gives grams of each macro per serving.
Convert grams to calories. Protein and carbohydrate give about 4 kcal per gram and fat about 9 kcal per gram (the Atwater factors). The share of calories from a macro is its calories divided by the sum of all three.

Formulas

macro per serving (g) = Σ (grams × macro per 100 g ÷ 100) ÷ servings macro calories = protein g × 4, carbs g × 4, fat g × 9 % of calories = macro calories ÷ (protein × 4 + carbs × 4 + fat × 9) × 100 % of daily target = macro per serving ÷ your daily grams × 100

The total calories shown come from the USDA calorie value of each ingredient. They can differ by a few percent from 4-4-9 arithmetic, because USDA uses food-specific factors and fiber gives fewer calories than other carbohydrate. The percentages use 4-4-9, which is the method most macro apps and coaches use.

Worked example: chicken, rice and broccoli meal prep for 4

Ingredient	Protein g	Carbs g	Fat g
600 g cooked chicken breast	186.0	0.0	21.6
3 cups cooked white rice (3 × 158 g)	12.8	133.7	1.4
4 cups cooked broccoli (4 × 156 g)	15.0	44.9	2.5
2 tbsp olive oil (2 × 13.5 g)	0.0	0.0	27.0
Whole recipe	213.8	178.6	52.5

Divide by 4 servings: 53 g protein, 45 g carbs and 13 g fat per box, and 517 kcal from the USDA values. With 4-4-9 the macros give 511 kcal, so protein supplies 42% of the calories, carbs 35% and fat 23%. Protein is above the 10–35% adult range, which is normal for a high-protein meal prep box; the rest of the day can bring it back into range. This recipe loads in the calculator above by default.

Adult macro ranges

The Institute of Medicine sets Acceptable Macronutrient Distribution Ranges for adults: 45–65% of calories from carbohydrate, 20–35% from fat and 10–35% from protein. The ranges apply to a whole day of eating, not to one dish. A single recipe outside a range is not a problem by itself; use the column to see how a dish shifts your day.

Getting accurate macros

Weigh ingredients in grams when you can. A cup of flour can weigh 120 g or 150 g depending on how you fill it, and that changes the carbs by about 25%. Match the row to the state you weigh: the cooked chicken row needs the cooked weight, because meat loses water when it cooks and the same piece weighs less afterwards. If you only know the raw weight, convert it first with the raw to cooked weight calculator. For the calories of the whole dish with fiber and sodium, use the recipe nutrition calculator.

Frequently asked questions

How do I calculate the macros of a recipe by hand?

Look up protein, carbs and fat per 100 g for each ingredient, multiply by the grams you use and divide by 100, add the rows, then divide by the number of servings. The calculator does the same steps with USDA values.

What is a good macro split?

For adults, the Institute of Medicine ranges are 45–65% of calories from carbohydrate, 20–35% from fat and 10–35% from protein. Many diets choose a point inside those ranges, for example 30% protein, 40% carbs and 30% fat.

Why do the macro calories not match the total calories exactly?

The total comes from the USDA calorie value of each food. The percentages use the general 4-4-9 factors. The two methods usually agree within a few percent; foods high in fiber show the biggest difference.

Should I count net carbs or total carbs?

This page shows total carbohydrate. For fiber and net carbs per serving, use the recipe carb calculator.

Can I paste a recipe from a website?

Yes. Open "Paste an ingredient list", paste one ingredient per line and press "Read the list". Lines without a number, such as "salt to taste", are listed so you can add them by hand.

Sources

USDA FoodData Central: nutrient values per 100 g and household cup and spoon weights. Each ingredient row links to its record in the ingredient reference table.
FAO, Food energy: methods of analysis and conversion factors (2003), chapter 3: the Atwater general factors of 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat.
Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005): Acceptable Macronutrient Distribution Ranges for adults.
USDA FoodData Central (SR Legacy) portion weights for whole items: large egg 50 g, large egg white 33 g, medium banana 118 g, medium apple 182 g, garlic clove 3 g, medium onion 110 g, medium carrot 61 g, medium tomato 123 g, medium bell pepper 119 g.

Estimates for home cooking, not medical or dietary advice. Brands, cuts and cooking methods change the real values.