Work out the calories in your recipe, per serving
List what goes into the pot, raw and in grams, and how many servings it makes. We give you the calories, protein, carbs and fat per serving and, if you weigh the finished dish, how many there are per 100 g.
- g
- g
- g
- g
- g
- g
Keep Renzy in your pocket
Photograph your food and keep your calories, macros and progress always at hand.
7 days free · Cancel anytime · Private
How are recipe calories calculated?
You add up the raw ingredients, which is how you weigh them when cooking, and split the total by the servings. Each ingredient uses the per-100 g data from the USDA database (FoodData Central, SR Legacy). For example, a lentil stew with 300 g of dry lentils, 100 g of onion, 150 g of carrot, 100 g of red pepper, 200 g of crushed tomatoes and 30 g of olive oil adds up to 1,513 kcal: 378 kcal per serving if it serves 4. The oil alone adds 66 kcal to each serving. Cooking changes the water, not the calories: if the pot weighs 1,800 g at the end, that is about 84 kcal per 100 g, so you can serve yourself by weighing your plate. What is not counted is oil left in the pan or fat that drips off meat, so in stews with fatty meat the real number may be slightly lower.
Example: lentil stew for 4
What each raw ingredient adds, and what you get per serving. Oil weighs little and brings a lot of calories: 30 g add more than all the vegetables together.
| Ingredient | Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Lentils (dry) | 300 g | 1056 kcal | 73.9 g | 190.1 g | 3.2 g |
| Onion | 100 g | 40 kcal | 1.1 g | 9.3 g | 0.1 g |
| Carrot | 150 g | 62 kcal | 1.4 g | 14.4 g | 0.4 g |
| Red pepper | 100 g | 26 kcal | 1 g | 6 g | 0.3 g |
| Crushed tomatoes (canned) | 200 g | 64 kcal | 3.3 g | 14.6 g | 0.6 g |
| Olive oil | 30 g | 265 kcal | 0 g | 0 g | 30 g |
| Per serving | 4 × | 378 kcal | 20.2 g | 58.6 g | 8.6 g |
USDA FoodData Central (SR Legacy), raw ingredients; dry lentils and canned crushed tomatoes. These are reference ranges for healthy adults, not a diagnosis or individual advice.
FAQ
Should recipe calories be calculated raw or cooked?
Raw: the ingredient data is per 100 g raw, and that is how you weigh them when cooking. Rice, pasta and legumes gain water as they cook and meat loses it, but the total calories stay the same.
How do I get the calories of one portion if every plate is different?
Weigh the finished pot or dish (without the container) and enter that weight in the calculator: it gives you the calories per 100 g. Then weigh what you serve yourself. In the lentil example, 1,800 g of stew is about 84 kcal per 100 g.
How many calories are in a lentil stew?
With 300 g of dry lentils, vegetables and 30 g of olive oil for 4 people, about 378 kcal per serving, with 20.2 g of protein. Without the oil it would be 312 kcal: the fat you add is what moves the number most.
Why is my ingredient missing?
The 68 most common ingredients are included, all with a USDA entry, so no number comes without a source. If one is missing, use the closest one, or check its label and add it yourself: calories per 100 g times the grams you use, divided by 100.
Keep reading
- Weekly meal prep for beginners →
- Batch cooking for the week →
- How to count calories without going crazy →
Have a website? Add this calculator to it
Copy the code and paste it into your page: in WordPress, use a “Custom HTML” block. It fits the width, works on phones and has no ads or cookies.
<iframe src="https://www.renzy.app/insertar/en/calculadora-calorias-receta" title="Recipe calories" width="100%" height="760" style="border:0;width:100%;max-width:680px" loading="lazy" data-renzy-calculadora></iframe> <p style="font-size:13px;margin:6px 0 0"><a href="https://www.renzy.app/en/recipe-calorie-calculator">Recipe calories</a> by Renzy</p> <script src="https://www.renzy.app/insertar.js" async></script>
Dark background on your site? Add ?tema=oscuro to the end of the iframe URL.