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Nutrition Tracking

Nutrition that fits into your week

See estimated calories and macros on every recipe, total them across your meal plan, and plan toward a calorie goal — without logging every bite in a separate app.

Find your calorie target → Plan around your macros

Free calculator · Figures are estimates, not medical advice

A note on nutrition: portion sizes and exact calories vary by ingredient and serving. Any nutrition figures are rough estimates for general guidance only and are not medical or dietary advice. For goals tied to specific calorie or macro targets, consult a registered dietitian or your healthcare provider.

Know what's on your plate

Nutrition built into planning, so you can hit your goals by choosing meals — not by counting after the fact.

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Per-recipe nutrition

See estimated calories and macros on every recipe so you know what a meal brings before you cook it.

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Weekly macro totals

Add recipes to your week and watch protein, carbs, and fat add up across the whole plan.

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Calorie goals

Set a daily calorie target and plan meals that fit it — for weight loss, maintenance, or muscle gain.

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Track across your plan

Keep an eye on your week at a glance instead of logging every bite in a separate app.

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Filter by goal

Surface higher-protein or lighter recipes that match what you are aiming for this week.

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Built-in calculator

Find your daily calorie and macro targets with our free Mifflin-St Jeor calculator, right here.

Free calorie & macro calculator

Estimate your daily calorie needs and a macro split with the Mifflin-St Jeor equation — the formula dietitians use. A starting point, not a prescription.

A note on nutrition: portion sizes and exact calories vary by ingredient and serving. Any nutrition figures are rough estimates for general guidance only and are not medical or dietary advice. For goals tied to specific calorie or macro targets, consult a registered dietitian or your healthcare provider.

Nutrition guides

Plain-English answers to the questions behind your goals.

How many calories should I eat?

Find a sensible daily calorie range for your goal.

Read guide →

Macros for weight loss

How to split protein, carbs, and fat in a deficit.

Read guide →

How to track macros

A beginner-friendly system that actually sticks.

Read guide →

High-protein foods

The best protein sources, with real recipes to try.

Read guide →

Pairs with the rest of RecipeOK

🗓️ Meal planner → 🛒 Grocery list → 📕 Cookbook → 💪 High-protein meal plan →

Nutrition FAQ

Does RecipeOK track calories and macros? +
Yes. Recipes show estimated calories and macronutrients, and when you add them to your weekly plan, RecipeOK totals the protein, carbs, and fat across your week so you can plan toward a calorie or macro goal. All figures are estimates for general guidance, not medical advice.
How accurate is the nutrition information? +
Nutrition figures are estimates based on standard ingredient data and typical serving sizes. Actual values vary with brands, portions, and preparation, so treat them as a useful guide rather than a precise measurement. For medical or clinical needs, consult a registered dietitian.
How many calories should I eat per day? +
It depends on your age, sex, height, weight, and activity level. Most sedentary adults need roughly 1,600–2,500 kcal/day. Use the free calorie calculator on this page for a personalized estimate, then adjust for your goal.
Can I set a calorie or macro goal? +
Yes. Set a daily calorie target and plan meals that fit it. The built-in calculator gives you a starting target and macro split, and your weekly plan shows how your chosen meals stack up against it.
Is the calorie calculator free? +
Completely free, no signup. It uses the Mifflin-St Jeor equation — the same formula dietitians use — to estimate your daily energy needs and a macro split for your goal.

Plan meals that hit your numbers

Set a calorie goal, pick recipes that fit, and let RecipeOK total your week. Free to start.

Start planning free →