How to Track Homemade Recipes Accurately
Home cooking is one of the healthiest things you can do — but it can make calorie tracking tricky. No nutrition label? No problem. Here's how to calculate it yourself.
The Manual Method (Most Accurate)
- 1
Weigh All Raw Ingredients
Before cooking, weigh each ingredient in grams. Raw weight is more accurate than cooked.
- 2
Look Up Each Ingredient
Find calories for each ingredient using the food database. Use generic entries for whole foods.
- 3
Add Up Total Calories
Sum all ingredient calories. This is your total recipe calories.
- 4
Divide by Servings
Total calories ÷ number of portions = calories per serving.
Example: Chicken Stir-Fry
- • Chicken breast 400g: 440 cal
- • Brown rice 300g (raw): 333 cal
- • Broccoli 200g: 68 cal
- • Bell peppers 150g: 45 cal
- • Olive oil 2 tbsp: 240 cal
- • Soy sauce 2 tbsp: 20 cal
- Total: 1,146 cal ÷ 3 servings = 382 cal each
The Quick Method (AI Scanning)
Don't want to do math? Take a photo of your finished dish and let AI estimate the calories.
When AI Scanning Works Well:
- ✓ Simple dishes with visible ingredients
- ✓ Standard portion sizes
- ✓ Common recipes (pasta, salads, stir-fries)
When to Use Manual Method:
- • Complex dishes with hidden ingredients
- • Foods with lots of added fats/oils
- • When you need precise macro tracking
Don't Forget These Ingredients
These are often missed but add significant calories:
Cooking Fats
- • 1 tbsp olive oil: 120 cal
- • 1 tbsp butter: 100 cal
- • Cooking spray: 5-10 cal
Sauces & Condiments
- • 2 tbsp teriyaki: 60 cal
- • 2 tbsp mayo: 200 cal
- • Ketchup/BBQ sauce: 30-60 cal
Tips for Easier Recipe Tracking
Save Your Recipes
Once calculated, save the recipe. Next time = one-tap logging.
Use a Kitchen Scale
$10-20 investment that makes tracking 10x more accurate.
Weigh the Final Dish
Weigh total cooked food, then weigh your portion. Portion weight ÷ total weight = % of calories.
Make Standard Portions
Divide recipes evenly into containers so each portion is identical.
Scan Your Homemade Meals
Pandish uses AI to estimate calories from food photos — perfect for home cooking.