Transform your recipes to meet your specific macronutrient goals
Enter your recipe ingredients and their macronutrient information:
| Ingredient | Amount (g) | Protein (g) | Carbs (g) | Fat (g) | Actions |
|---|
Set your target macronutrient goals:
Quickly calculate your daily macronutrient needs:
Click to add common ingredients with pre-filled macro values:
Generate nutrition facts panel for homemade recipes.
Calculate the cost per serving of homemade recipes.
Determine how many servings a recipe produces.
Identify potential allergens in recipes and find substitutions.
Rate recipes based on nutritional value and healthfulness.
Convert recipes between metric and imperial measurements.
Find appropriate ingredient substitutions and adjust quantities.
Calculate sodium content and find ways to reduce it in recipes.
Determine total and added sugar content in recipes.
Macronutrients (or "macros") are the three main nutrients that provide energy to the body: protein, carbohydrates, and fats. Each macronutrient serves different functions:
4 calories per gram
Builds and repairs tissue
4 calories per gram
Primary energy source
9 calories per gram
Energy storage, hormone production
Our calculator uses the following formulas to adjust your recipes:
Total Calories = (Protein × 4) + (Carbs × 4) + (Fat × 9)
Protein Scaling Factor = Target Protein ÷ Original Protein
Carbs Scaling Factor = Target Carbs ÷ Original Carbs
Fat Scaling Factor = Target Fat ÷ Original Fat
Adjusted Amount = Original Amount × Average Scaling Factor
Where: Average Scaling Factor = (Protein Factor + Carb Factor + Fat Factor) ÷ 3
Proportion Factor = Target Calories ÷ Original Recipe Calories
Adjusted Ingredient Amount = Original Amount × Proportion Factor
Optimization Score = min(Protein Match, Carbs Match, Fat Match)
Where: Match = min(1, Target/Actual)
Different nutritional goals often call for different macronutrient distributions:
| Goal | Protein | Carbohydrates | Fat |
|---|---|---|---|
| Balanced Diet | 30% | 40% | 30% |
| Weight Loss | 40% | 30% | 30% |
| Muscle Building | 35% | 45% | 20% |
| Ketogenic | 25% | 5% | 70% |
| Low Fat | 30% | 55% | 15% |