Calories and macros calculator for meals and recipes

Written byOleh Soloninupdated 27 September 2026

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; divide by the number of portions yourself.

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.

How to use

Pick an ingredient from the list and enter its weight in grams.
Press add for every further ingredient in the dish.
Read the totals, then look at the per-ingredient breakdown underneath.
Divide by the number of servings yourself — the totals are for the whole dish.

A chicken and rice bowl, ingredient by ingredient

Each row is one ingredient entered into this calculator, and the totals are what it returns for the four of them together. Every figure is the table value per 100 g scaled by the weight.

The last row is why this page exists. A tablespoon of olive oil is 2.9% of the weight of the bowl and 21.7% of its calories : 134.85 kcal, 2.6 times as much as 150 g of broccoli. Nothing else in a normal kitchen is that dense: oil carries 9 kcal per gram against 4 for protein and carbohydrate, so it hides in a dish that looks light.

A run of this calculator with four ingredients.
Ingredient	Weight	Calories	Protein	Fat	Carbs
Chicken breast, raw	200 g	240	45	5.2	0
Rice, boiled	150 g	195	3.6	0.45	42
Broccoli	150 g	51	4.2	0.6	9.9
Olive oil	15 g	134.85	0	14.97	0
Total	515 g	620.85	52.8	21.22	51.9

What this calculator shows

Total calories and macronutrients for the dish
Fibre, sodium and potassium for the dish
The contribution of each ingredient, so you can see what dominates

What to keep in mind

Totals use the per-100 g values of the entries you pick; brands and cooking methods vary.
Everything you enter is assumed to stay in the dish. Fat poured off, stock or cooking water thrown away, and oil added in the pan need accounting for separately.

FAQs

Should I weigh food raw or cooked?

In the same state as the entry you pick: raw weight for 'Chicken breast, raw', cooked weight for 'Rice, boiled'. Cooked weight depends on how much water was lost or absorbed, so mixing the two gives the wrong figure.

How accurate are the numbers?

They are average table values, and real composition varies — a lean and a fatty cut of the same meat differ noticeably. For branded products the packet is more accurate.

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.

Why are there only thirty ingredients in the list?

Because it is a short hand-kept list of staples rather than a database scraped from brand labels. A short list of staples covers most home cooking, and for anything branded the packet is more accurate than any general table could be: the numbers are printed per 100 g, which is exactly the basis this calculator works on.

How do I get the figures per serving?

Divide the totals by the number of servings. The bowl above comes to 620.85 kcal; split into two it is 310 kcal and 26 g of protein each. Cook a batch once, do the division once, and the same dish next week needs no arithmetic at all.

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

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Recipe scaler: adjust ingredients for more or fewer servings

Useful links