Recipe macro calculator.
Build a recipe one ingredient at a time and get its calories, protein, carbs and fat - for the whole recipe, per serving, or per 100 g. There is no food database to fight: you enter each ingredient's per-100g values straight from the label, which keeps the answer accurate to the exact food you are using and works even offline.
Build your recipe
Copy each ingredient's protein, carbs and fat per 100 g from the label.
recipe totals
This recipe makes about 465 g and 907 kcal total - roughly 453 kcal across 2 servings.
Calories use 4 kcal per gram of protein and carbs and 9 per gram of fat. Percentages show where each recipe's calories come from.
the short answer
A recipe macro calculator adds up the protein, carbs and fat of every ingredient to give the totals for a whole recipe. For each ingredient you enter the grams used and the protein, carbs and fat per 100 g from the label, and the tool works out grams x per-100g / 100 for each, sums them, and converts to calories at 4 kcal per gram of protein and carbs and 9 per gram of fat. Divide the totals by the number of servings for per-serving macros, or by the recipe weight for a per-100g breakdown.
How the recipe macros are calculated.
Every ingredient carries its numbers per 100 g, and a recipe is just the sum of what you actually put in. So the whole calculation is grams times the per-100g value, ingredient by ingredient, then added together. The tool converts those macro grams into calories with the standard macronutrient energy values: protein and carbs at 4 calories per gram, fat at 9.
Ingredient carbs (g) = grams x carbs per 100 g / 100
Ingredient fat (g) = grams x fat per 100 g / 100
Recipe totals = sum of every ingredient's protein, carbs and fat
Recipe calories = protein g x 4 + carbs g x 4 + fat g x 9
Per serving = recipe total / number of servings
Per 100 g = recipe total / recipe weight x 100
Worked example with the default recipe: 200 g chicken breast, 150 g dry white rice, 15 g olive oil and 100 g broccoli. The chicken adds about 46 g protein, the rice about 117 g of carbs, the oil about 15 g of fat, and so on across the four rows. Summed, the recipe lands near 59 g protein, 124 g carbs and 19 g fat, which is roughly 907 kcal for the whole dish. Split across 2 servings that is about 453 kcal and 30 g of protein a portion.
Switching the result to Per 100 g divides the totals by the recipe weight instead, which is handy for comparing two dishes on the same footing or for filling in your own label. The per-serving view is the one clients use most, and it is the same figure our macro calculator sets as a daily target, one meal at a time.
Why you enter per-100g values yourself.
This calculator has no food database, and that is a deliberate choice. Most macro apps ask you to search a shared database and pick from a long list of near-identical entries, many of them user-submitted, averaged across brands, or logged for a cooked weight when you weighed the food raw. That is where the numbers quietly drift. By typing the protein, carbs and fat per 100 g straight from the label in front of you, the result matches the exact product and the exact weight you used - no lookups, no wrong entry, and it keeps working with no internet connection at all.
The one rule that keeps it honest is to keep weight and label on the same footing. If a label lists values for the raw or dry food, weigh it raw or dry; if you weigh the cooked dish, use cooked per-100g values, because foods like rice, pasta and meat change their calories per gram as they gain or lose water. Get that pairing right and a hand-entered recipe is as accurate as your kitchen scale.
How coaches use a recipe macro calculator.
Nutrition coaches reach for a tool like this whenever a recipe has to hit a target, not just taste good. Before a meal goes out, you can check it clears the client's protein floor and lands inside their calorie budget, then portion a batch cook into even servings so a client is not eyeballing half a tray. It is the same arithmetic behind building a client meal plan and meal prep for clients, done in seconds instead of on paper.
The macro numbers only mean something once you have set the target they answer to, which is where setting protein targets and calculating TDEE and macros for clients come in. Build the recipe here, size the daily target there, and the two lock together into a plan a client can actually follow.
Build recipes once, reuse them for every client.
A calculator prices one recipe at a time. Coachway keeps them: build recipes into a meal planner with a ready recipe library, assign whole plans to clients, and let each client see their macros and portions in a branded client app instead of rebuilding the maths by hand. It is EUR 69 per month with your first 5 clients included and every feature in, then EUR 9 per additional client, on a 14-day free trial that asks for a card so you keep working without a gap.
See how Coachway worksRecipe macro calculator FAQ.
How does this recipe macro calculator work?
You add each ingredient as a row - a name, the grams you use in the recipe, and that food's protein, carbs and fat per 100 g straight from the label. The tool multiplies grams by the per-100g value divided by 100 for every ingredient, sums the protein, carbs and fat across the whole recipe, and turns them into calories at 4 kcal per gram of protein and carbs and 9 kcal per gram of fat. It then shows the totals for the whole recipe, per serving, or per 100 g.
Why do my recipe macros differ from an app database?
Because a database entry and a label can describe the same food with different numbers. App entries are often user-submitted or averaged across brands, so a generic chicken breast entry may not match the exact product in your fridge, and cooked-versus-raw weights shift the per-100g figures a lot. This calculator uses the per-100g values you copy from the actual label in front of you, so the result reflects the specific food and weight you used, not a crowd-sourced average. Weigh raw or cooked consistently and enter the matching label values to keep it accurate.
Do I need a food database or an internet connection?
No. This tool has no food database on purpose - you type the per-100g protein, carbs and fat from each label yourself. That keeps it accurate to the exact product you are using, and it means the tool works offline with no lookups and no guessing which of a dozen near-identical database entries is the right one. The only inputs are the numbers already printed on the packaging plus the grams you weigh.
How do I get the macros per serving?
Enter how many servings the recipe makes in the servings field, then switch the result to Per serving. The tool divides the whole-recipe totals by the number of servings, so a batch that comes to 907 kcal across 2 servings shows about 454 kcal per serving. Weighing the finished dish and dividing by the number of servings is the most consistent way to portion, especially for recipes that lose water while they cook.
Should I weigh ingredients raw or cooked?
Either works, as long as the grams and the per-100g label values describe the same state. Most labels list values for the food as sold, which is often raw or dry, so weighing raw and using the label numbers is the simplest match. If you weigh cooked, use cooked per-100g values, because foods like rice and pasta absorb water and change their calories per gram once cooked. The rule is just to keep the weight and the label on the same footing.
Can coaches use this to build client recipes?
Yes. Coaches use it to check that a recipe hits a client's protein and calorie target before sending it, and to portion a batch-cooked meal into even servings. It mirrors the arithmetic a nutrition coach does by hand. Inside a coaching platform like Coachway you can build recipes into a meal planner with a ready recipe library, assign them to clients, and track intake against each client's targets instead of rebuilding the maths every time.
Related tools and reading.
Macro calculator
Set the daily protein, carb and fat target this recipe feeds into.
toolCalorie deficit calculator
Turn a fat-loss goal into a daily calorie target and timeline.
articleHow to build a client meal plan
Turn recipes and targets into a plan a client will actually follow.
articleWhat are macros
Protein, carbs and fat, and why the split matters as much as calories.
This calculator gives general nutrition estimates for education, not medical or clinical nutrition advice. Its accuracy depends on the label values and weights you enter, and food composition varies by brand, growing conditions and cooking. Use the result as a working number, and consult a qualified professional for medical or clinical nutrition needs.
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Open calculator ->Set macros like these for every client - automatically
This calculator builds one recipe at a time. Coachway lets coaches keep a recipe library, assign meal plans and track each client's intake against their targets in a branded app - so you coach instead of recalculating. Start your 14-day free trial and see the whole platform, no charge today, cancel anytime under Billing.
