Figuring out the calories in homemade meals can seem tricky, but with a few simple guidelines, you can get a good estimate of the calories in the dishes you prepare at home. Here’s a step-by-step guide to calculating calories for homemade recipes.
1. Determine the calories for each ingredient
The first step is to break down the recipe and determine the calories for each individual ingredient. Here are some tips for finding calorie counts:
- Use the Nutrition Facts label on packaged foods for accurate calorie counts per serving.
- Use calorie counts from online nutrition databases like the USDA FoodData Central for fresh ingredients like vegetables, fruits, meat, etc.
- Weigh or measure each ingredient to determine the serving size you are using in the recipe.
- Make note of the calorie count and serving size for every ingredient.
For example, if your recipe calls for 1 cup of rice, look up the calories in 1 cup of rice on a nutrition database. Do this for each ingredient in the recipe.
2. Calculate calories for multiple servings
Once you know the calories per serving of each ingredient, you can calculate the total calories for the entire recipe. Here’s how:
- Add up the calories for each ingredient for the total recipe calories.
- Divide this total by the number of servings the recipe makes.
- The result is the calories per serving for the recipe.
For example, if a recipe has 300 calories of chicken, 200 calories of rice, and 100 calories of veggies, that’s 600 total calories. If the recipe makes 4 servings, then the calculation would be:
Total calories: 600
Servings: 4
600 calories / 4 servings = 150 calories per serving
3. Determine serving sizes
To calculate calories, you’ll need to know the serving size of each homemade meal. Here are some tips for determining serving sizes for homemade recipes:
- Check the recipe for suggested serving sizes or yields.
- Weigh or measure out a single serving as the food is plated.
- Use standard serving size guidelines – e.g. 1 cup vegetables, 3 ounces meat, etc.
- Consider the size of your plates, bowls, and utensils.
If your recipe yields 4 total cups of a dish, and you eat 1 cup, then your serving size is 1/4 of the entire recipe.
4. Use cooking oil and fat calories
Don’t forget to account for any cooking oils, butters, or other fats used in cooking. Know the serving size and calories per serving for fats used in recipes. For example:
- 1 tbsp olive oil: 119 calories
- 1 tbsp butter: 102 calories
If a recipe calls for 2 tablespoons of oil, add 238 calories to the total recipe count (2 tbsp x 119 calories per tbsp).
5. Track calories as you cook
To simplify the process, track calories and serving sizes as you’re cooking and measuring ingredients. Here are some tips:
- Note calories for measured ingredients directly in the recipe or in a tracking app.
- Record total calories for the whole recipe after cooking.
- Weigh or measure servings as you plate food to get accurate serving sizes.
This makes it easy to calculate per-serving calories and serving sizes for future meals.
6. Use nutrition info from restaurants
For homemade versions of restaurant dishes, utilize nutrition information posted by restaurants online when available. For example:
- Study the calories, serving sizes, ingredients for menu items.
- Use restaurant nutrition facts as a guide for your homemade recipe.
- Adjust as needed for any modifications to the ingredients.
This can provide a good starting point for determining calories and servings.
7. Use calorie counting apps
Take advantage of calorie counting apps and online tools that allow you to input custom recipes and ingredients. Examples include:
- MyFitnessPal
- LoseIt!
- Cronometer
- SparkPeople
Enter your ingredients and their serving sizes into the app recipe builder. The app will calculate calories per serving for you.
8. Compare similar recipes
If you can’t directly calculate calories, compare your homemade recipe to similar recipes online or in cookbooks with nutrition info. While not exact, you can get a reasonable estimate of calories based on recipes with comparable ingredients and serving sizes.
9. Estimate when needed
When in doubt, you can make educated guesses based on similar ingredients, serving sizes, and overall portions. While not completely accurate, a rough estimate is better than no estimate at all.
10. Adjust as you go
Start with the best calorie calculation possible with the information available. As you make the recipe, take notes and adjust the nutrition facts as needed. Improving the accuracy over time as you perfect the recipe.
Key Tips for Calculating Homemade Calories
Here are some key tips to keep in mind for determining calories in homemade meals:
- Weigh and measure servings for accuracy
- Use nutrition resources to find calorie counts
- Record calories as you cook
- Compare to similar recipes
- Include all oils, butters, condiments, etc.
Calorie Tracking Examples
Here are some examples of tracking calories for sample homemade meals:
Homemade Chicken Stir Fry
| Ingredient | Serving | Calories |
|---|---|---|
| Chicken breast | 8 oz | 220 |
| Broccoli | 1 cup | 30 |
| Brown rice | 1/2 cup uncooked | 160 |
| Teriyaki sauce | 2 Tbsp | 60 |
| Olive oil | 1 tsp | 40 |
| Total | 510 |
For a stir fry with 1 cup chicken, 2 cups vegetables, and 1 cup rice (2 servings). Each serving = 255 calories.
Homemade Veggie Pizza
| Ingredient | Serving | Calories |
|---|---|---|
| Pizza dough | 1/4 dough ball | 150 |
| Pizza sauce | 1/4 cup | 60 |
| Cheese | 1/4 cup shredded | 110 |
| Mushrooms | 1/2 cup sliced | 10 |
| Bell peppers | 1/2 cup chopped | 20 |
| Total | 350 |
For a pizza with 2 cups veggies (4 servings). Each serving = 88 calories.
Final Tips
Tracking calories for homemade meals takes a bit more work than packaged foods. But with the right tools and habits, you can get reasonably accurate nutrition estimates. Focus on precise ingredient measurements, use online resources, and record details while cooking for best results. With practice, you’ll learn how to easily calculate and track calories in all your homemade recipes.
