The formula
For each ingredient:
ingredient value = value per 100 g × weight in the recipe (g) ÷ 100
Then add up the calories, protein, fat and carbs of all ingredients and divide the totals by the number of servings. Use raw weights, the way the ingredients go into the dish.
Example: cottage cheese pancakes (syrnyky), 4 servings
500 g of cottage cheese (5% fat), 1 egg, 3 tablespoons of flour (about 60 g) and 2 tablespoons of sugar (about 40 g), not counting the frying oil. Values per 100 g come from standard nutrition tables.
| Ingredient | Weight | kcal | Protein, g | Fat, g | Carbs, g |
|---|---|---|---|---|---|
| Cottage cheese 5% (121 kcal, P 17.2, F 5, C 1.8 per 100 g) | 500 g | 605 | 86.0 | 25.0 | 9.0 |
| Egg (157 kcal, P 12.7, F 10.9, C 0.7) | 55 g | 86 | 7.0 | 6.0 | 0.4 |
| Wheat flour (334 kcal, P 10.3, F 1.1, C 70.6) | 60 g | 200 | 6.2 | 0.7 | 42.4 |
| Sugar (399 kcal, C 99.7) | 40 g | 160 | 0 | 0 | 39.9 |
| Total | 655 g | 1051 | 99.2 | 31.7 | 91.6 |
| Per serving (÷ 4) | 263 | 24.8 | 7.9 | 22.9 |
So one serving is about 263 kcal, 25 g of protein, 8 g of fat and 23 g of carbs, plus whatever oil stays on the pancakes after frying.
Automatically in Zastillia
- 1
Add a recipe
Import it from TikTok, Instagram, Threads, YouTube, a website or pasted text, or write it by hand.
- 2
The macros appear by themselves
Zastillia works out the nutrition of every ingredient from its amount and shows calories, protein, fat and carbs per serving.
- 3
Change servings freely
When you change the number of servings, the ingredients rescale and the per-serving macros stay right.
- 4
Adjust if needed
Changed an ingredient or an amount? Zastillia recalculates. The values are estimates, like any nutrition table.
What else helps
- a daily target from your weight and height via Apple Health or Health Connect;
- calories and macros for every recipe in your book, not just imported ones;
- a weekly meal plan built around your goals.