Recipe Macro Calculator
Calculate the calories and macros in any recipe. Enter your ingredients to get protein, carbs, fat, fiber, and calories per serving. Powered by USDA FoodData Central.
Tips
- • Look up nutrition info on USDA FoodData Central for accuracy
- • Measure ingredients by weight (grams) for best results
- • Adjust servings to see per-serving macros change
How Recipe Macro Calculation Works
Every food has a nutritional profile — the amount of protein, carbohydrates, fat, and micronutrients per unit weight. The USDA maintains the most comprehensive public database of these values, covering everything from raw chicken breast (31g protein per 100g) to cooked jasmine rice (2.7g protein per 100g).
To calculate the macros in a recipe, you take each ingredient's nutritional values per 100g, scale them to the amount you actually use, and sum across all ingredients. Then divide by servings.
The Three Macronutrients
Protein (4 calories per gram) — Essential for muscle repair, immune function, and satiety. High-protein ingredients include meat, poultry, fish, eggs, dairy, legumes, and tofu.
Carbohydrates (4 calories per gram) — The body's primary energy source. Found in grains, fruits, vegetables, legumes, and sugars. Broken down into fiber (indigestible), sugar (simple carbs), and starch (complex carbs).
Fat (9 calories per gram) — Essential for hormone production, vitamin absorption, and brain function. More calorie-dense than protein or carbs.
Why USDA Data?
The USDA FoodData Central database is the gold standard for nutritional data in the United States. It contains lab-analyzed nutritional profiles for thousands of foods, updated regularly. This is the same data that food manufacturers use for Nutrition Facts labels, and it's what registered dietitians reference for clinical nutrition work.
Common High-Protein Ingredients
| Ingredient | Per 100g | Protein | Carbs | Fat | Best For |
|---|---|---|---|---|---|
| Chicken breast, raw | 105 cal | 23g | 0g | 1g | Lean protein, low fat |
| Salmon, Atlantic | 208 cal | 20g | 0g | 13g | Omega-3s, higher fat |
| Ground beef, 90% lean | 176 cal | 20g | 0g | 10g | Iron, B12, versatile |
| Eggs, whole | 147 cal | 13g | 1g | 10g | Complete protein, choline |
| Greek yogurt, plain | 97 cal | 9g | 4g | 5g | Probiotics, calcium |
| Cottage cheese, low-fat | 72 cal | 12g | 3g | 1g | Casein protein, low cal |
| Tofu, firm | 76 cal | 8g | 2g | 4g | Plant protein, versatile |
| Lentils, cooked | 116 cal | 9g | 20g | 0g | Fiber, iron, plant-based |
| Shrimp, raw | 85 cal | 20g | 0g | 0.5g | Very lean, quick cooking |
| Turkey breast, raw | 104 cal | 24g | 0g | 1g | Leanest poultry option |
Carbohydrate Sources Compared
| Ingredient | Per 100g | Total Carbs | Fiber | Sugar | Net Carbs | Glycemic Impact |
|---|---|---|---|---|---|---|
| White rice, cooked | 130 cal | 28g | 0.4g | 0g | 27.6g | High (GI 73) |
| Brown rice, cooked | 111 cal | 23g | 1.8g | 0.4g | 21.2g | Medium (GI 50) |
| Quinoa, cooked | 120 cal | 21g | 2.8g | 0.9g | 18.2g | Low (GI 53) |
| Oats, rolled, dry | 379 cal | 68g | 10g | 1g | 58g | Low (GI 55) |
| Sweet potato, baked | 90 cal | 21g | 3.3g | 6.5g | 17.7g | Medium (GI 63) |
| Pasta, cooked | 131 cal | 25g | 1.8g | 0.6g | 23.2g | Medium (GI 55) |
| Black beans, cooked | 132 cal | 24g | 8.7g | 0.3g | 15.3g | Low (GI 30) |
| Cauliflower rice | 25 cal | 5g | 2g | 2g | 3g | Very low (GI 15) |
Cooking Fats & Oils — Hidden Calories
| Fat/Oil | Per Tbsp | Sat. Fat | Mono Fat | Poly Fat | Smoke Point | Best Use |
|---|---|---|---|---|---|---|
| Olive oil, extra virgin | 119 cal | 1.9g | 9.9g | 1.4g | 375°F | Dressings, low heat |
| Avocado oil | 124 cal | 1.6g | 9.9g | 1.9g | 520°F | High-heat, neutral |
| Butter, unsalted | 102 cal | 7.3g | 3.0g | 0.4g | 350°F | Baking, finishing |
| Coconut oil | 121 cal | 11.2g | 0.8g | 0.2g | 350°F | Baking, Asian dishes |
| Vegetable oil | 120 cal | 1.0g | 2.8g | 8.0g | 400°F | Frying, neutral |
| Sesame oil | 120 cal | 1.9g | 5.4g | 5.6g | 410°F | Asian, finishing |
| Ghee (clarified butter) | 112 cal | 7.9g | 3.7g | 0.5g | 485°F | High heat, Indian |
| Bacon fat | 115 cal | 5.0g | 5.8g | 1.4g | 325°F | Flavor, low heat |
Real-World Examples
Example 1: Meal Prep Chicken Stir-Fry (4 Servings)
A fitness enthusiast is meal prepping for the week and wants to know the exact macros per container for their high-protein lunch.
Recipe Ingredients:
- • Chicken breast, raw: 1.5 lbs (680g)
- • Jasmine rice, dry: 2 cups (370g)
- • Broccoli, raw: 2 cups (182g)
- • Bell peppers: 2 medium (240g)
- • Soy sauce: 3 tbsp (51g)
- • Sesame oil: 1 tbsp (14g)
- • Vegetable oil: 2 tbsp (28g)
- • Servings: 4
Per Serving Results:
Macro split: 27% protein, 50% carbs, 23% fat — ideal for muscle building.
Pro tip: Weigh the rice dry, not cooked. 370g dry rice yields ~1,100g cooked, but the calories stay the same. Weighing cooked rice without knowing the dry amount leads to big errors.
Example 2: High-Protein Overnight Oats
Someone following a 2,000 calorie diet with 150g protein goal wants a quick breakfast that contributes 25%+ of their daily protein.
Recipe Ingredients:
- • Rolled oats: ½ cup (40g)
- • Greek yogurt, 0% fat: ¾ cup (170g)
- • Protein powder (whey): 1 scoop (30g)
- • Chia seeds: 1 tbsp (12g)
- • Almond milk: ½ cup (120ml)
- • Blueberries: ½ cup (74g)
- • Peanut butter: 1 tbsp (16g)
Total Macros:
28% of daily protein goal in one meal! Macro split: 33% protein, 41% carbs, 26% fat.
Pro tip: Greek yogurt varies wildly by brand. Fage 0% has 18g protein per cup; store brands may have only 12g. Check your specific brand's nutrition facts.
Example 3: Keto Cauliflower Mac & Cheese (6 Servings)
Someone on a ketogenic diet needs to verify this recipe keeps net carbs under 10g per serving while maintaining adequate fat.
Recipe Ingredients:
- • Cauliflower florets: 2 lbs (908g)
- • Heavy cream: 1 cup (240g)
- • Cream cheese: 4 oz (113g)
- • Sharp cheddar, shredded: 2 cups (226g)
- • Butter: 2 tbsp (28g)
- • Garlic powder: 1 tsp (3g)
- • Servings: 6
Per Serving Results:
Net carbs = 9g total - 3g fiber = 6g. Well within keto limits! Fat ratio: 79%.
Pro tip: For keto, always calculate net carbs (total carbs minus fiber). Cauliflower has 5g total carbs but 2g fiber per 100g, making it only 3g net carbs — a keto staple.
Example 4: Restaurant vs. Homemade Pad Thai Comparison
Comparing a typical restaurant portion to a carefully measured homemade version to understand the calorie difference.
Homemade Version (1 serving):
- • Rice noodles, dry: 3 oz (85g)
- • Shrimp: 4 oz (113g)
- • Egg: 1 large (50g)
- • Bean sprouts: 1 cup (104g)
- • Vegetable oil: 1 tbsp (14g)
- • Fish sauce: 1 tbsp (18g)
- • Peanuts: 1 tbsp (8g)
Comparison:
| Version | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Homemade | 524 | 32g | 62g | 18g |
| Restaurant (typical) | ~940 | 28g | 110g | 42g |
Homemade saves 416 calories — almost 80% more in the restaurant version!
Pro tip: Restaurants use 3-4x more oil, larger noodle portions, and add sugar to sauces. When eating out, assume restaurant versions have 1.5-2x the calories of your home recipe.
Example 5: Vegan Black Bean Tacos (Makes 8 Tacos)
A vegan wants to ensure they're getting adequate protein from a plant-based dinner.
Recipe Ingredients:
- • Black beans, cooked: 2 cups (344g)
- • Corn tortillas: 8 small (192g)
- • Avocado: 1 medium (150g)
- • Salsa: ½ cup (130g)
- • Nutritional yeast: 2 tbsp (8g)
- • Lime juice: 2 tbsp (30ml)
- • Cilantro: ¼ cup (4g)
- • Servings: 4 (2 tacos each)
Per Serving (2 Tacos):
14g complete plant protein per serving from combining beans + corn. Net carbs: 38g.
Pro tip: Beans + corn = complete protein. Together they provide all essential amino acids. Add 2 tbsp nutritional yeast for an extra 8g protein plus B12.
Example 6: Bulking Smoothie for Muscle Gain
A skinny person trying to gain weight needs a high-calorie, nutrient-dense smoothie that's easy to consume.
Recipe Ingredients:
- • Whole milk: 2 cups (490g)
- • Banana: 2 medium (236g)
- • Peanut butter: 3 tbsp (48g)
- • Whey protein: 1.5 scoops (45g)
- • Oats, rolled: ½ cup (40g)
- • Honey: 1 tbsp (21g)
- • Cocoa powder: 1 tbsp (5g)
Total Smoothie Macros:
1,124 calories in a single drinkable meal! That's ~35% of a 3,200 calorie bulking diet.
Pro tip: Liquid calories are easier to consume when you don't have a big appetite. Adding oats thickens the smoothie and adds 150 calories plus fiber without affecting taste much.
Tips for Accurate Macro Tracking
- Weigh ingredients raw, not cooked. USDA data for "chicken breast, raw" and "chicken breast, cooked" are different entries with different values per 100g.
- Account for cooking oils. If you sauté vegetables in 2 tablespoons of olive oil, that oil is part of the recipe's macros. At 120 calories per tablespoon, cooking fats are often the sneakiest calorie source.
- Liquids that evaporate don't lose calories. When you simmer a sauce and it reduces by half, the calories don't evaporate — they concentrate.
- Choose the right USDA entry. "Chicken breast" might return 10+ results: raw, cooked, with skin, without skin. Pick the entry that matches your preparation.
- Round to the nearest 5 calories. The USDA data itself has measurement uncertainty. Focus on consistent habits over false precision.
- Measure oil by weight, not volume. A "tablespoon" can vary by 20% depending on how it's measured. 14g is always 14g.
- Include marinades and sauces. That teriyaki glaze adds 50+ calories per serving. The ranch dressing adds 140 calories per 2 tbsp.
Frequently Asked Questions
How accurate is the USDA nutritional data?
USDA FoodData Central data is lab-analyzed and considered the most accurate public nutritional database available. However, natural foods inherently vary — one chicken breast isn't identical to another, and the calorie content of an apple depends on variety, size, and growing conditions. Expect ±10–15% variance for whole foods. Branded/packaged foods are more precise because they're manufactured to consistent standards.
Can I track micronutrients like vitamins and minerals?
The USDA database contains extensive micronutrient data beyond macros — including iron, calcium, potassium, vitamin A, vitamin C, B vitamins, and more. Our calculator focuses on the core macros (calories, protein, carbs, fat, fiber, sugar, sodium) for simplicity, but the underlying data supports a full micronutrient panel.
What's the difference between total carbs, net carbs, and fiber?
Total carbs include all carbohydrates: starch, sugar, and fiber. Net carbs = total carbs minus fiber (and sometimes sugar alcohols). The idea behind net carbs is that fiber isn't digested or absorbed for energy, so it shouldn't "count" toward your carb intake. The FDA and USDA use total carbs. Keto and low-carb communities typically track net carbs.
How do I handle recipes with parts I discard (bones, shells, peels)?
Use the USDA entry for the edible portion only. "Chicken thigh, boneless, skinless" already accounts for the removed bone and skin. For whole foods you peel (like bananas or oranges), the USDA entry for the "raw" fruit typically provides data for the edible portion, with the weight representing flesh only.
Why does my homemade dish have different macros than a restaurant version?
Restaurants use significantly more butter, oil, salt, and sugar than home cooks. A restaurant stir-fry might use 3–4 tablespoons of oil where you'd use 1. Restaurant pasta sauces are often finished with butter. These additions can add 200–400+ calories per serving compared to the same dish made at home.
Should I log macros for spices and seasonings?
Most individual spices contribute negligible calories — a teaspoon of cumin has 8 calories. For casual tracking, you can skip them. For precision tracking or food labeling, include them. The exception is sugar, honey, or other caloric sweeteners used as seasonings — always count those.
How do I calculate macros for cooked vs. raw ingredients?
Always match your USDA entry to your measurement method. If you weigh chicken raw, use 'chicken breast, raw.' If you weigh it after cooking, use 'chicken breast, cooked.' Cooking typically reduces weight by 20-30% due to water loss, but the total calories remain the same. A 6 oz raw chicken breast becomes ~4.5 oz cooked but still has ~280 calories either way.
What's a good macro ratio for weight loss?
Common weight loss macro ratios include 40/30/30 (40% carbs, 30% protein, 30% fat) or higher protein versions like 35/40/25. However, total calories matter most — you can lose weight on any macro ratio if you maintain a calorie deficit. Higher protein (1.6-2.2g per kg bodyweight) helps preserve muscle during weight loss and increases satiety.
How do I account for oil absorbed during frying?
Fried foods absorb 10-40% of the oil used, depending on temperature, breading, and food density. A rough estimate: pan-fried foods absorb about 15% of the oil; deep-fried breaded foods absorb 25-40%. For a pan with 2 tablespoons oil, assume about 0.3 tablespoons (36 calories) is absorbed per serving. Weigh the oil before and after cooking for precision.
Do cooking methods change the macros in food?
Cooking doesn't significantly change macros — protein is still protein after cooking. What changes is water content and weight. A 100g raw chicken breast becomes ~75g cooked due to water loss, so the calories per gram of cooked meat are higher. Some vitamins degrade with heat, but macronutrients remain stable.
How do I calculate macros for marinades and sauces?
For marinades, only count what's actually absorbed or consumed. A general rule: meats absorb about 35% of marinade weight after 24 hours. If your marinade is 100g and you discard 65g, count the macros from 35g. For sauces served with the dish, count the entire amount used.
What's the difference between USDA FoodData Central entry types?
USDA FoodData Central has several databases: 'Foundation Foods' are lab-analyzed whole foods with highest accuracy. 'SR Legacy' is the classic USDA Standard Reference. 'Branded Foods' come from manufacturer labels. 'Survey Foods' reflect typical preparation methods. For home cooking, prioritize Foundation or SR Legacy entries for whole ingredients.
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Trusted Nutrition Sources
Our nutritional data and recommendations are based on these authoritative sources: