šŸ³ Recipe Calculator

Build nutritious recipes with precise macro tracking and smart meal planning

šŸ„— Food Database šŸ“Š Macro Tracking šŸ’¾ Save Recipes šŸ“ˆ Visual Analysis

Recipe Builder

Choose from templates or create your own
Categorize your recipe
Number of servings (1-20)
min
Total preparation time
Start typing to search our food database
šŸ„˜

No ingredients added yet

Search and add foods above to build your recipe

šŸ“Š

Nutrition Analysis

Add ingredients to see detailed nutrition breakdown, macro distribution, and recipe analysis.

Interactive Nutrition Guide

Learn about balanced nutrition and optimal meal composition

Balanced Meal Composition

Protein (20-30%)

Essential for muscle building and repair. Include lean meats, fish, eggs, legumes.

Carbohydrates (45-65%)

Primary energy source. Focus on complex carbs like whole grains, fruits, vegetables.

Fats (20-35%)

Important for hormone production. Choose healthy fats like nuts, oils, avocados.

Saved Recipes

Access your personal recipe collection and nutrition library

Filter Recipes

Recipe Tips & Nutrition Science

Master the art of nutritious meal planning with evidence-based guidelines

Accurate Measurements

For precise nutrition information, follow these measurement best practices:

  • Digital Kitchen Scale: Most accurate for solid ingredients (Ā±1g precision)
  • Measuring Cups: Use for liquids and loose ingredients like flour
  • Raw vs Cooked: Always measure at the specified state in recipes
  • Portion Control: Weigh final dish and divide by actual servings
  • Temperature Matters: Some ingredients change density when heated
Pro Tip: Use the "tare" function on your scale to zero out container weight.

Building Balanced Meals

Create nutritionally complete recipes using the plate method:

  • Protein (25%): 0.8-2.2g per kg body weight daily
  • Complex Carbs (50%): Focus on whole grains, fruits, vegetables
  • Healthy Fats (25%): Emphasize unsaturated fats from nuts, oils
  • Fiber Goal: 25-35g daily from diverse plant sources
  • Hydration: Include water-rich foods like fruits and vegetables
Visual Guide: Use your plate as a measuring tool - no calculations needed!

Smart Ingredient Swaps

Boost nutrition without sacrificing taste using these evidence-based substitutions:

White Rice
Quinoa
+8g protein, +5g fiber per cup
Regular Pasta
Chickpea Pasta
+11g protein, +8g fiber per serving
Sour Cream
Greek Yogurt
-50% fat, +15g protein per serving
Butter
Avocado
Monounsaturated fats + fiber

Meal Prep Mastery

Maximize nutrition and minimize waste with strategic meal preparation:

  • Batch Cooking: Prepare 3-4 servings efficiently with economy of scale
  • Proper Storage: Airtight containers prevent nutrient oxidation
  • Smart Labeling: Date, contents, and reheating instructions
  • Freezer Strategy: Most recipes maintain nutrition for 1-3 months
  • Texture Preservation: Add fresh elements before serving

Storage Times:

Refrigerator: 3-4 days
Freezer: 1-3 months
Room Temp: 2 hours max

Daily Nutrition Targets

Understand how your recipes fit into optimal daily nutrition goals

Recommended Daily Values

šŸ”„

Calories

1,800 - 2,400 kcal
Varies by age, sex, activity level
šŸ’Ŗ

Protein

56 - 154g
0.8 - 2.2g per kg body weight
šŸŒ¾

Carbohydrates

225 - 325g
45-65% of total calories
šŸ„‘

Fat

44 - 78g
20-35% of total calories
šŸŒæ

Fiber

25 - 35g
Essential for digestive health
šŸ’§

Water

2.7 - 3.7L
Includes all beverages and food

Related Nutrition Calculators

Complete your nutrition toolkit with our other science-based tools

šŸ“Š

Macro Calculator

Calculate your daily macronutrient needs based on your goals, activity level, and body composition.

Goal-based Activity adjusted
Calculate Macros
šŸ”„

TDEE Calculator

Find your total daily energy expenditure and calorie needs for weight management and performance.

Multiple formulas Activity factors
Calculate TDEE
šŸ’Ŗ

Protein Calculator

Determine optimal protein intake for your goals, training intensity, and recovery needs.

Training adapted Goal specific
Calculate Protein
āš–ļø

Body Fat Calculator

Assess your body composition using multiple measurement methods and tracking tools.

Multiple methods Progress tracking
Calculate Body Fat
šŸŽÆ

Calorie Calculator

Comprehensive calorie needs assessment with goal-specific recommendations and meal timing.

Goal oriented Meal timing
Calculate Calories
šŸ’§

Water Intake Calculator

Calculate optimal hydration needs based on activity, climate, and individual factors.

Activity adjusted Climate factors
Calculate Water