Data sources and method

Ingredient weights per cup are typical rounded values from commonly published cooking and baking references, based on a US cup of 240 ml. Real products vary with brand, humidity and how an ingredient is packed.

Cooking yields

Raw to cooked factors are typical averages. Cooking method, cut, fat content and doneness all change the result.

Air fryer rule

The air fryer converter uses a rule of thumb: about 15 °C lower and about 20% shorter than oven recipes.

Ingredient substitutes

Substitute amounts follow widely used cooking and baking ratios. Baking is chemistry, so results can vary. Test a new swap on a small batch first.

Plate builder

Calories per gram are 4 for protein, 4 for carbohydrate and 9 for fat. Goal splits are general estimates, not prescriptions.

Corrections

If you find a value that looks wrong, please write to [email protected].

Last updated October 10, 2026.