Macros: from the label to your serving
A label gives values per 100 g, a recipe uses 75 g and a sauce is shared between two people. These practical calculations help you use consistent quantities without prescribing a dietary target.
Check the column heading
European labels express nutritional information per 100 g or 100 ml; an additional per-serving column may appear. Check which column you are reading. The suggested serving may differ from yours. Adding grams of protein, carbohydrate and fat does not give calories.
Scale to the amount used
Multiply the value per 100 g by the grams used, then divide by 100. In a fictional example, 12 g of protein per 100 g becomes an estimated 9 g for 75 g. This is not a value for a specific product or Yumlean recipe.
Include sauces and toppings
Record the amounts of pesto, oil and cheese in the whole dish. A fictional 30 g of sauce containing 20 g fat per 100 g contributes 6 g fat in total, or 3 g each if equally shared between two people.
Use a consistent basis
Check whether the label and recipe refer to the product as sold, prepared or drained. Do not automatically apply a dry-product value to its prepared weight. Follow the weighing stage specified in the recipe and check the packaging when unsure.
Divide into servings
Add the ingredient contributions and divide by equal servings. A fictional dish estimated at 48 g protein gives 12 g per serving when split into four identical portions. Uneven portions or ingredients make this average less representative of each plate.
Keep estimates in perspective
Values depend on amounts, products and swaps. They are not personalised targets or promises of weight loss. The Yumlean guide contains detailed recipe cards with servings and estimated macros. Explore the related meal-planning articles below.
Source
DGCCRF, “Déclaration nutritionnelle sur les denrées alimentaires”, economie.gouv.fr, accessed 28 September 2026, explains values per 100 g or 100 ml and supplementary per-serving information. All numerical examples here are fictional calculations.
DGCCRF — Déclaration nutritionnelle sur les denrées alimentaires