Recipe Macro Calculator

How do you calculate macros for a homemade recipe?

1. Read each ingredient's nutrition label: calories, protein, fat, carbs, and fiber per serving.
2. Multiply each value by the number of label servings the recipe uses.
3. Add up every ingredient to get the whole recipe.
4. Divide the totals by the number of servings the recipe makes.

Net carbs are total carbs minus fiber. Subtract at the recipe level: take the recipe's total fiber from its total carbs, then divide by the servings. Net carbs never go below 0 g, so subtracting ingredient by ingredient overcounts when one label lists more fiber than carbs.

Example: banana baked oatmeal made with 4 label servings of rolled oats (150 calories, 5 g protein, 3 g fat, 27 g carbs, and 4 g fiber each), 2 cups of 2% milk (120 calories, 8 g protein, 5 g fat, and 12 g carbs each), and 2 medium bananas (110 calories, 1 g protein, 30 g carbs, and 3 g fiber each), cut into 4 servings, has 265 calories, 9.5 g protein, 5.5 g fat, 42.5 g net carbs, and 5.5 g fiber per serving.