Calories and macros calculator for meals and recipes

Dish ingredients

Dish totals

Calories: 1 202 kcal

Protein: 41,5 g

Fat: 104,4 g

Carbs: 47 g

Fiber: 22,4 g

Sodium: 653 mg

Potassium: 1 943,5 mg

Ingredient breakdown

Avocado

200 g · 320 kcal · P 4 / F 29,4 / C 17

Peanut Butter

150 g · 882 kcal · P 37,5 / F 75 / C 30

Nutrition for what you actually cooked

Add ingredients with their weights to get calories, protein, carbs and fat for the finished meal and per portion.

Packet labels describe ingredients, not meals. Once you combine several things, working out what a portion contains means adding it all up.

Weigh raw where you can. Rice and pasta absorb water and roughly triple in weight when cooked, so 'a cup of cooked rice' is a much vaguer measure than 75 g dry.

What this calculator shows

Total calories and macronutrients for the dish
Per-portion figures once you set the serving count
The contribution of each ingredient, so you can see what dominates

What to keep in mind

Values come from a standard food composition table; brands vary.
Cooking changes weight through water loss or absorption, but not the calories in the ingredients themselves.

FAQs

Should I weigh food raw or cooked?

Raw, for consistency. Cooked weight depends on how much water was lost or absorbed, which changes with every method.

How accurate are the numbers?

Within roughly 10% for whole foods. Composition varies naturally between a lean and a fatty cut of the same meat.

Do cooking methods change calories?

Not by themselves — but added fat does. Frying can easily double the calories of a vegetable that absorbs oil.

What about a recipe I make often?

Calculate the whole batch once, then divide by portions. Cooking the same thing weekly makes that one calculation worth the effort.

Worked example

Where the calories hide

Input: A tablespoon of olive oil added to a salad

Output: About 120 kcal

Note: Oil is the most calorie-dense thing in most kitchens at 9 kcal per gram. Two casual glugs can outweigh the rest of the bowl.

Useful links

All tools in Nutrition calculators for calories, macros, and meals

Calories and macros calculator for meals and recipes

Dish totals

Ingredient breakdown

Related tools

Recipe scaler: adjust ingredients for more or fewer servings

Daily Calorie Intake Calculator

Macro Calculator

Useful links