Choose one weighing convention
Raw and cooked weights can both work. Problems start when you compare a raw ingredient entry with a cooked one or switch conventions halfway through a recipe. Pick the version that matches your food database and repeat it for the meals you make often.
For packaged ingredients, the label is usually the best source. For basic foods, USDA FoodData Central is a useful reference. You do not need to find the “perfect” entry for every onion; focus first on ingredients that move the total: oil, butter, cheese, meat, grains, nuts, and sauces.
Total the batch, then portion it
| Step | What to do | Why it works |
|---|---|---|
| 1. Ingredients | Record the main ingredients and amounts | Creates one recipe total |
| 2. Batch | Add calories and macros for the whole pot or pan | Cooking changes water, not the basic accounting |
| 3. Portions | Divide by the servings you actually make | Turns a batch into a meal |
| 4. Save | Name the recipe and keep the convention | Makes next time almost automatic |
Do not hide the fats and sauces
Oil in the pan, dressing on the salad, cheese on top, and a spoonful of peanut butter can matter more than a handful of herbs. You do not need to fear them; you just want them represented so the finished meal is not accidentally undercounted.
If the amount varies from plate to plate, keep the base recipe consistent and log the extra sauce separately. That is usually faster than rebuilding the entire recipe.
Make leftovers your advantage
Home cooking gets easier after the first pass. Save the dish, take a quick photo of the portion, and adjust only when you materially change an ingredient. If you are unsure, send the description to Macros for Humans and use the estimate as a starting point.
Sources
This is a practical logging method, not a claim that any food needs to be measured perfectly. Packaged-food labels and food databases use rounding and different preparation assumptions; aim for a useful, repeatable estimate.