Nutrition Calculator
Smart analysis powered by USDA data. Results update live as you build your recipe.
How to Use the Nutrition Calculator
Getting a complete nutritional profile for any meal takes under a minute. Type an ingredient name in the search field — the tool begins suggesting matches after two characters. Select the correct item from the dropdown, adjust the quantity using the stepper buttons, then choose the unit that matches your recipe. Click + Add to confirm the item.
Repeat for every ingredient. The nutrition panel updates in real time — no calculate button needed. Review the macro rings, macro split bar, micro-nutrient cards, and per-ingredient breakdown table. Use the health classification badges to understand how the recipe aligns with common dietary frameworks.
Understanding Your Results
Shows total recipe calories as a percentage of the 2,000 kcal reference daily intake. A full ring means the meal covers an entire day's energy budget.
Scaled against a 50 g daily reference. Sports nutrition guidelines often target 1.6–2.2 g per kg of body weight, so personal targets will vary.
Displays the calorie contribution from protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g) — essential for matching a dietary pattern.
Reflects total sugars including naturally occurring and added sugars. WHO recommends keeping free sugars below 10% of total energy intake.
Values above 600 mg per 100 g are classified as high. The daily upper limit for adults is 2,300 mg (approximately one teaspoon of salt).
Most adults consume far below the recommended 25–30 g daily. A fiber value of 6 g or more per 100 g qualifies as high-fiber under USDA guidelines.