Recipe Nutrition & Calorie Calculator

How to use

1. Add each ingredient using the «Add Ingredient» button.
2. Enter raw uncooked weight in grams.
3. Input nutrition facts (kcal, protein, fat, carbs) per 100g raw.
4. Enter total final weight of the cooked dish.
5. Specify number of meal portions.
6. Review total recipe energy, nutrition facts per 100g cooked, and per serving.

Why cooked dish weight is crucial for accurate macros

During culinary cooking, foods undergo dramatic hydration shifts: grains and pastas absorb water, expanding 2–3x, while meats, poultry, and vegetables lose 20–40% moisture to evaporation.

Because water has 0 kcal, moisture changes alter caloric density per 100 grams. Tracking final cooked weight is essential for mathematically accurate meal prep logging.

What the recipe nutrition calculator determines

• Total recipe energy — combined kilocalories across the entire prepared batch.
• Nutrition per 100 grams — calibrated density figures for MyFitnessPal and macro trackers.
• Nutrition per serving — protein, fat, carbohydrate, and calorie totals per plate.
• Macronutrient caloric distribution percentages.

Best practices for logging complex recipes

• Pre-weigh your empty cooking pots, pans, and casserole dishes.
• Weigh every raw ingredient before heating, including cooking oils and marinades.
• Weigh the finished dish in its pot and subtract the tare weight.
• Log the net cooked weight into the calculator.

Frequently overlooked hidden calories

• Cooking oils and butter: a single tablespoon adds ~120–135 kcal of pure lipid fat.
• Flour dredges, breadcrumb coatings, and egg washes.
• High-fructose marinades, honey glazes, and condensed broth cubes.