Macros Per Serving Calculator
Protein / carbs / fat per serving from recipe totals; verifies kcal sum (P×4 + C×4 + F×9).
Result
Per serving
580 kcal · P30/C70/F20
Macro ratio P/C/F = 21/48/31%.
- Total protein120.0 g (480 kcal)
- Total carbs280.0 g (1,120 kcal)
- Total fat80.0 g (720 kcal)
- Total kcal2,320 kcal
- Servings4
- Per-serving P30.0 g
- Per-serving C70.0 g
- Per-serving F20.0 g
- Per-serving kcal580
Step-by-step
- Total kcal = P×4 + C×4 + F×9 = 120×4 + 280×4 + 80×9 = 2,320.
- Per serving: divide each macro by 4.
- Macro ratio P/C/F (% of kcal): 21% / 48% / 31%.
How to use this calculator
- Sum total grams of each macro from ingredients.
- Set servings.
- Read per-serving + total + macro ratio.
About this calculator
Macros (protein / carbs / fat) per serving give a more useful nutrition profile than calories alone. Atwater factors: 4 kcal/g for protein and carbs, 9 kcal/g for fat. The macro ratio (protein% / carb% / fat% of kcal) is how diets are categorized: keto runs 5/20/75, balanced 25/45/30, high-protein 35/40/25. Sum honestly — alcohol is 7 kcal/g, glycerol 4.3, but most home cooks can ignore those edge cases.
Frequently asked
Most likely fiber (counts as carb but contributes ~2 kcal/g), alcohol (7 kcal/g), or sugar alcohols. Within ±10% is typical.
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Protein Per Serving Calculator
Total protein / servings = grams per serving. Compare to body-weight-based daily target.
Fiber Per Serving Calculator
Total fiber / servings. Compare to FDA daily reference (25 g women, 38 g men).
Sugar Per Serving Calculator
Total added + natural sugars / servings. Compare to AHA daily limit (25g women, 36g men).
Sodium Per Serving Calculator
Total sodium mg / servings. Compare to FDA upper limit (2,300 mg/day).
Carbs Per Serving Calculator
Total carb / servings + net carbs (carbs − fiber). Critical for keto, diabetes management.