Recipe Macro Calculator
Calculate recipe macros from ingredients: protein, fat, carbs and calories for a full homemade recipe, then compare the macro split with target profiles.
Protein
33.5 g
134 kcal
Fat
9.1 g
82 kcal
Carbs
73.9 g
296 kcal
Total
512 kcal
from protein, fat and carbs
Ways to move toward the target:
- Add protein: chicken, fish, eggs, Greek yogurt, tofu or legumes.
- Add fats: olive oil, nuts, avocado or fatty fish.
- Reduce high-carb ingredients, especially added sugar and refined grains.
Calculate macros for a recipe
Recipe macro intent is narrower than a daily macro target. This calculator totals protein, fat and carbs from recipe ingredients, then shows the calorie share from each macro.
Pi/Fi/Ci - macro grams from one ingredient, mi - ingredient weight, pi/fi/ci - macro values per 100 g.
P/F/C - total protein, fat and carbohydrates in the recipe.
K - calories estimated from macros using 4 kcal/g for protein and carbs and 9 kcal/g for fat.
SP/SF/SC - calorie share from protein, fat and carbs.
Macro profile comparison
| Profile | Protein | Fat | Carbs | Use |
|---|---|---|---|---|
| Balanced | 30% | 30% | 40% | General recipe comparison |
| Higher protein | 40% | 25% | 35% | Satiety or training-oriented recipes |
| Lower carb | 35% | 45% | 20% | Lower carbohydrate recipe checks |
| Keto-style | 20% | 70% | 10% | Very low carb share, not medical keto |
| Mediterranean-style | 20% | 35% | 45% | Higher share from grains, fruit and vegetables |
Frequently Asked Questions
Sources and References
- FoodData CentralUSDA
- Calories on the Nutrition Facts LabelFDA
- Recipe Macro CalculatorCalcKitchen
- Instant Macros for Any RecipeMacroSnap
Calculations are based on the listed reference sources. Links open in a new tab.
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