How the ingredient calculator works
Every row is calculated from nutrition per 100 g. The recipe total is divided by your chosen serving count, so changing the number of servings immediately changes the per-serving result without changing the whole recipe.
Using custom ingredients accurately
- Copy calories and macros from the package label.
- Use the same state as the label: dry, cooked, drained or prepared.
- Weigh oils, sauces and toppings; small amounts can contribute substantial energy.
- For a cooked dish, divide by the actual portions served rather than an assumed yield.
What the graphic explains
The donut converts protein and carbohydrate to 4 kcal per gram and fat to 9 kcal per gram. The ingredient bars show what drives the recipe's energy, while the recommendation cards react to protein, fibre, fat and ingredient quality.
Food quality is not one number
A high-calorie recipe is not automatically unhealthy, and a low-calorie recipe is not automatically balanced. The tool therefore shows energy, macros, fibre and practical ingredient swaps instead of assigning a moral label to food.
Practical guide for using this result
Accuracy checklist
Weigh edible portions, use raw or cooked nutrition data consistently and enter the true number of servings.
How to use the macro plate
The plate shows the share of calories from protein, carbohydrate and fat. Fibre is separate and should be interpreted with ingredient quality.
Making a better serving
A balanced serving often combines protein, high-fibre carbohydrate or vegetables, and a measured amount of fat.
How to improve the accuracy of a recipe estimate
The result depends on ingredient entries, edible weights and serving count. Oils, sauces, toppings and cooking losses are common sources of error.
Enter the amount actually used
Weigh or measure ingredients before cooking and include oils, dressings, sugar and garnishes. Database values should match raw or cooked form.
Define a real serving
Weigh the finished recipe when practical, then divide by the portion you actually serve. “Six servings” is only useful when portions are similar.
Use estimates as ranges
Brands, ripeness and cooking methods change nutrition. Round the result sensibly and focus on the biggest calorie and protein contributors.
Sources & references
- USDA FoodData Central, representative food composition values.
- National Academies Dietary Reference Intakes for macronutrients and fibre.
- Dietary Guidelines for Americans, healthy dietary patterns.