Free Meal Macro Calculator
Build any meal ingredient by ingredient and get instant macro totals. Perfect for meal prep, recipe creation, and daily macro tracking.
🍽️ Build Your Meal
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📊 Meal Totals
Macro Ratio
Divide Into Servings
📎 Compare to Daily Goals
Set your daily targets to see how this meal fits:
How to Calculate Macros for Any Meal
Calculating the macros in a meal is straightforward once you understand the process. Whether you're tracking for weight loss, muscle building, or general health, knowing your meal macros helps you make informed food choices.
List All Ingredients
Write down every ingredient that goes into your meal, including oils, sauces, and seasonings. Don't forget cooking fats!
Weigh Each Ingredient
Use a food scale for accuracy. Weigh in grams before cooking for consistency with most nutrition databases.
Look Up Nutrition Info
Find the macros per 100g for each ingredient using nutrition labels, databases, or our calculator.
Calculate & Add Up
Multiply each ingredient's macros by your amount, then sum everything for total meal macros.
Tips for Accurate Meal Tracking
Use a Food Scale
Eyeballing portions can lead to 20-40% errors. A $15 kitchen scale is the single best investment for accurate tracking.
Weigh Meat Raw
Meat loses 25% water weight when cooked. 100g raw chicken has the same macros as 75g cooked. Weigh raw for consistency.
Don't Forget Cooking Oil
One tablespoon of oil adds ~120 calories and 14g fat. Measure before adding to the pan, not after.
Track Sauces & Dressings
These are calorie bombs in disguise. 2 tbsp ranch = 140 calories. Measure dressings, don't pour freely.
Save Common Meals
Create a note or photo of macro breakdowns for meals you eat often. Saves time vs. recalculating every time.
Aim for 80% Accuracy
Perfection isn't needed. Consistent tracking at 80% accuracy beats sporadic tracking at 100% accuracy.
Macros for Common Ingredients
Here are the macros per 100g for commonly used ingredients:
Proteins
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Breast (raw) | 120 | 23g | 0g | 2.6g |
| Salmon (raw) | 208 | 20g | 0g | 13g |
| Ground Beef 85% lean | 215 | 21g | 0g | 15g |
| Eggs (whole) | 155 | 13g | 1.1g | 11g |
| Greek Yogurt (plain) | 97 | 9g | 4g | 5g |
| Tofu (firm) | 76 | 8g | 2g | 4g |
Carbs
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White Rice (cooked) | 130 | 2.7g | 28g | 0.3g |
| Brown Rice (cooked) | 111 | 2.6g | 23g | 0.9g |
| Pasta (cooked) | 131 | 5g | 25g | 1.1g |
| Sweet Potato (baked) | 90 | 2g | 21g | 0.1g |
| Oatmeal (dry) | 389 | 17g | 66g | 7g |
| Black Beans (cooked) | 132 | 9g | 24g | 0.5g |
Vegetables
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli | 34 | 2.8g | 7g | 0.4g |
| Spinach | 23 | 2.9g | 3.6g | 0.4g |
| Bell Pepper | 31 | 1g | 6g | 0.3g |
| Carrots | 41 | 0.9g | 10g | 0.2g |
| Zucchini | 17 | 1.2g | 3.1g | 0.3g |
Fats & Oils
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Olive Oil (1 tbsp / 14g) | 119 | 0g | 0g | 14g |
| Butter (1 tbsp / 14g) | 102 | 0.1g | 0g | 12g |
| Avocado (100g) | 160 | 2g | 9g | 15g |
| Almonds (100g) | 579 | 21g | 22g | 50g |
| Peanut Butter (2 tbsp / 32g) | 188 | 8g | 6g | 16g |
Using Meal Macros for Planning
Once you know your meal macros, here's how to use them effectively:
Fit Meals Into Daily Targets
If your daily targets are 2,000 calories and 150g protein across 3 meals:
- Each meal should average ~667 calories and ~50g protein
- Plan larger/smaller meals around your schedule (bigger post-workout meal, lighter lunch, etc.)
- Leave room for snacks by slightly reducing meal calories
Balance Your Meals
Each meal should ideally include:
- Protein source: 25-40g (meat, fish, eggs, tofu, Greek yogurt)
- Complex carbs: Rice, potatoes, oats, or vegetables
- Healthy fats: Cooking oil, nuts, avocado, or from protein source
- Fiber: Vegetables, whole grains, legumes
Calculating Macros for Recipes
For multi-serving recipes:
- Add up all ingredients — Calculate total macros for the entire recipe
- Weigh the finished dish — Note the total weight in grams
- Divide by servings — Split total macros by number of servings
- Weigh your portion — For accurate serving size, weigh rather than eyeball
Recipe Macro Calculation Example
Chicken stir-fry recipe totals:
1,200 calories | 120g protein | 80g carbs | 40g fat
Total finished weight: 800g
Makes 4 servings (200g each)
Per serving (200g):
300 calories | 30g protein | 20g carbs | 10g fat
Frequently Asked Questions
Common questions about calculating meal macros
How do I calculate macros for a meal?
To calculate meal macros: 1) List all ingredients with their weights/portions, 2) Look up or calculate the macros for each ingredient, 3) Multiply each macro by the serving size, 4) Add up all protein, carbs, fat, and calories. Our calculator does this automatically.
How do I know how many grams of each ingredient to use?
Use a kitchen food scale for accuracy. Weigh ingredients in grams before cooking for best results. For packaged foods, use the serving size on the nutrition label. For recipes, weigh the total finished dish and divide by number of servings.
Should I weigh food raw or cooked?
Weigh food in whatever state matches your nutrition data source. Most databases list values for raw ingredients. Cooking changes weight but not macros — 100g raw chicken has the same macros whether you weigh it raw or as 75g cooked. For consistency, weigh raw.
How do I calculate macros for homemade recipes?
Add up the macros of all ingredients used in the recipe. Then weigh the total finished dish and divide by the number of servings. Each serving gets that fraction of the total macros.
What if I can't find an exact ingredient match?
Find a similar ingredient as a substitute — the macros will be close enough for tracking purposes. For example, if you can't find your exact bread brand, use generic 'whole wheat bread' values. Precision matters less than consistency in tracking.
How do I account for cooking oils and butter?
Measure oils and cooking fats before use. One tablespoon of oil is about 14g and contains ~120 calories and 14g fat. Not all oil is absorbed when cooking — estimate 50-75% absorption for pan-frying, 25-50% for deep frying, and 100% for dressings.
How accurate are meal macro calculations?
Accuracy depends on: how precisely you measure ingredients, the accuracy of your nutrition data source, and natural variation in food. Using a food scale and verified nutrition data, you can achieve ±10% accuracy, which is sufficient for most tracking purposes.
Should I track net carbs or total carbs?
Most people should track total carbs. Net carbs (total carbs minus fiber) are popular in keto/low-carb diets. For general macro tracking, total carbs is simpler and works fine. Our calculator shows both options.
How do I split meal macros across the day?
Divide your daily macro targets by the number of meals. For example, with 150g protein and 3 meals, aim for ~50g protein per meal. Protein is best distributed evenly; carbs and fat timing is more flexible.
Can I save my meal calculations?
Yes, use the copy button to save your meal macro totals. For frequent meals, save the ingredient list as a note or photo for quick reference. Many people also screenshot their results for meal planning.
References
- USDA FoodData Central. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. PubMed