How to count breakfast macros: portions, honey and protein powder

A recipe can be useful for calorie tracking only when its serving size is clear. The WildBee recipe cards show approximate calories, protein, carbohydrate and fat for one entire recipe serving, including one STING sachet.

Weigh the portion you will eat

Use grams for oats, fruit, granola, bread and nut butter. A heaped spoon of peanut butter or a generous handful of granola can differ substantially from the recipe amount. Use millilitres for the milk reference in our recipes. If you make two servings, divide the finished batch evenly or weigh your portion.

Scale the label to your portion

Multiply a label value by the amount you use, then divide by the label’s serving amount. For example, a powder listing 150 calories and 24g protein per 40g contributes 112.5 calories and 18g protein when you use 30g. Enter the 40g label serving and its values in our powder settings; the recipe uses the scaled 30g amount.

What the four numbers tell you

• Calories: estimated energy for the serving, including the honey sachet.
• Protein: contributions from all ingredients, including dairy, oats and any powder.
• Carbs: Australian available-carbohydrate values. Fibre is treated separately in the source data.
• Fat: contributions from ingredients such as peanut butter, chia seeds, granola and yoghurt.

The simple 4/4/9 calculation for protein, carbohydrate and fat may not reproduce the calorie total exactly. Fibre, label rounding and food-database methods can explain differences. Use the ingredient labels consistently rather than forcing rounded numbers to agree.

Check what is included

Our estimates use 2% dairy milk, plain Greek yoghurt with 4% fat and the weighed portions listed on each page. Optional toppings and vanilla are excluded. A different yoghurt, plant milk, bread or granola changes the total. Open “How we calculated these macros” for the ingredient breakdown.

Turning on “Maximising protein?” changes both the recipe and its totals. It includes 30g powder and the extra milk or yoghurt needed for the texture. The totals include the extra milk or yoghurt as well as the powder.

Log the sachet once

The recipe total already includes STING. Do not add it again if you log the complete recipe. If you log ingredients individually instead, include one sachet using the STING nutrition information. The confirmed STING panel declares 201kJ (48 calories) per sachet. The recipe totals use that panel figure and remain estimates.

Use your own label when it differs

The calculator lets you customise the powder label. For other ingredient swaps, use the package values in your food log. The starting food references come from the Australian Food Composition Database and the specific labels linked beneath each recipe.

Ready to try it? Compare banana toast with a Greek yoghurt bowl, then choose the serving that fits your routine.