🔥 Calories
Energy estimate
Calculated from protein, fat, and carbohydrate values mapped per ingredient.
📏 Nutrition
Nutrition Guide — calories & macros, explained
How we estimate calories (kcal) and macronutrients (protein, fats, carbs), what affects accuracy, and where the data comes from. Transparent and straightforward.
🥩 Protein
4 kcal/g
Supports growth and satiety. Derived from per-ingredient protein values.
🥖 Carbs
4 kcal/g
Sugars, starches, fiber (see notes). Tracked per 100 g and per serving.
🧈 Fats
9 kcal/g
Total fat; subtypes (sat/mono/poly) shown when available.
How we calculate
Ingredient data is mapped to nutrition databases. We scale values by the raw quantity, then aggregate totals and split per serving.
1. Ingredients & amounts
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2. Match database item
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3. Scale by quantity
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4. Sum & divide by servings
Energy (kcal) ≈ (Protein_g × 4) + (Carbs_g × 4) + (Fat_g × 9)
Alcohol, polyols, and fiber adjustments are not included unless explicitly enabled.
Alcohol, polyols, and fiber adjustments are not included unless explicitly enabled.
Example — per serving
| Macro | Grams | kcal |
|---|---|---|
| Protein | 28 g | 112 |
| Carbs | 52 g | 208 |
| Fat | 18 g | 162 |
| Total | 482 kcal |
Distribution by calories: Protein 23% • Carbs 43% • Fat 34%
Serving sizes & yield
Totals are divided by the number of servings you set. Adjust servings if cooked yield changes or additional liquid is drained.
- Raw ↔ cooked weights vary; pasta, rice and legumes absorb water.
- Oil left in the pan vs. absorbed changes fat totals per serving.
- Season-to-taste items (salt, spices) add minimal calories.
Mini calorie & macro calculator
Enter grams per serving. We’ll estimate calories and macro split.
Protein kcal
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Carb kcal
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Fat kcal
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Calculator results will appear here.
Accuracy & limitations
- Databases differ. Foods vary by brand/region; we map to the closest match.
- Cooking changes weight. Water loss/gain shifts per-100g values; defaults use raw reference unless specified.
- Oil & draining. Oil left in the pan or drained liquid alters per-serving totals.
- Fiber & sugar alcohols. Net-carb adjustments are not applied unless explicitly enabled.
- Roundings. The UI rounds grams/kcal; sums may differ by 1–2 units.
Not medical advice. Nutrition info is an estimate for general guidance only. Consult a healthcare professional for personalised advice.
Primary data sources
- USDA FoodData Central
- McCance & Widdowson’s Composition of Foods
- EFSA consolidated nutrition info (where available)
Method notes
- Per-ingredient mapping → scaled by raw amount → summed → divided by servings.
- When multiple matches exist, we choose the most generic/common item.
- Optional moisture or fry-oil adjustments may be available in advanced settings.
FAQ
Labels vary by brand, moisture, and serving definition. Choose a closer match or adjust servings to reflect your product.
We show total carbohydrates by default. Net-carb subtraction is not applied unless you explicitly enable it.
Use the format you select (raw or cooked). If unspecified, we default to raw references and divide by servings.
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