Niikiter

FIT NIIKITER'S
RECIPE VAULT

Your high-protein recipe library. Real food, real macros.

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Showing 550 of 550 recipes

Calorie Calculator

Enter your stats and goal — get your daily calorie target, macros and how many recipes from this vault fit your plan.

🔥 Fat Loss Calorie deficit · preserve muscle
💪 Muscle Gain Calorie surplus · maximize growth
Your Stats
♂ Male
♀ Female
Activity Level
Sedentary Desk job, no exercise
Lightly Active 1–3 workouts/week
Moderately Active 3–5 workouts/week
Very Active 6–7 workouts/week
Athlete 2× daily or physical job
— kcal/day Maintenance
— kcal/day Your Target
— g/day Protein
— g · — kcal Protein
— g · — kcal Carbs
— g · — kcal Fat
Your Plan Breakdown
BMR (base metabolic rate)—
TDEE (maintenance)—
Calorie adjustment—
Target calories—
Estimated weekly change—
Protein target—
🧮 How is this calculated? ▼
Step 1 — BMR (Base Metabolic Rate)
Your BMR is how many calories your body burns at complete rest — just to keep you alive.
If body fat % is provided → Katch-McArdle (more accurate):
LBM = weight × (1 − BF% ÷ 100)
BMR = 370 + 21.6 × LBM
Otherwise → Mifflin-St Jeor:
Male: BMR = 10×weight + 6.25×height − 5×age + 5
Female: BMR = 10×weight + 6.25×height − 5×age − 161
Step 2 — TDEE (Total Daily Energy Expenditure)
Multiply BMR by your activity factor to get your maintenance calories.
TDEE = BMR × activity factor
Activity factors: Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Very Active 1.725 · Athlete 1.9
Step 3 — Calorie Target
Fat Loss: Target = TDEE − 20% (max 700 kcal deficit)
A 20% deficit is aggressive enough to lose fat but safe enough to preserve muscle.
Muscle Gain: Target = TDEE + 12%
A 12% lean surplus minimizes fat gain while giving your muscles enough fuel to grow.
Step 4 — Macros
Protein: Fat Loss: 2.0g × bodyweight (kg)  |  Muscle Gain: 1.8g × bodyweight (kg)
Higher protein during a deficit protects muscle. During a bulk, slightly less is needed.
Fat: 25% of target calories ÷ 9 = grams
Carbs: (Target kcal − protein kcal − fat kcal) ÷ 4 = grams
Protein = 4 kcal/g  ·  Carbs = 4 kcal/g  ·  Fat = 9 kcal/g
Step 5 — Weekly Change
Weekly Δ = (daily adjustment × 7) ÷ 7700
~7700 kcal = 1 kg of body fat. This gives you an estimated weekly weight change.

Nutrition Database

All ingredients per 100g (raw/uncooked) — USDA FoodData Central

Ingredient ↕ Calories ↕ Protein (g) ↕ Carbs (g) ↕ Fat (g) ↕

🎲 Meal Randomizer

Roll a day of meals — lock the ones you like, reroll the rest. Respects your Pantry and Dietary Filters settings automatically.

Your Day So Far

Target:
Goal:
Cuisine
Diet

Macro Compare

All values per 100g raw. At a glance.

Sort by
🥔 Carb Sources 9 sources · per 100g raw ▼
🍗 Protein Sources 10 sources · per 100g raw ▼
💡 Saturation Index (1–5 ●): rated on protein content, fiber, water content and volume per calorie. More dots = keeps you fuller longer. GI = Glycemic Index (raw/dry).

🟢 % of kcal from protein: shows how protein-efficient a source is. Calculated as (protein × 4 ÷ total calories) × 100. A higher % means more of the calories you eat actually go toward muscle — not fat storage. Chicken Breast at ~84% is nearly pure protein fuel. Eggs at ~34% are lower because of their fat content, despite being a great food overall.
📊 Glycemic Index (GI) explained:

Low GI (under 55) — Blood sugar rises slowly and steadily. Insulin stays low, energy lasts longer, and hunger is kept at bay. Ideal for fat loss and stable energy throughout the day. Sweet Potato (54) just misses this range — Pasta (50) and Quinoa (53) fall here.

Med GI (55–69) — Blood sugar rises moderately. The body gets a steady supply of energy without a sharp spike. Good choice around workouts or when you need sustained energy. Potato (65), Noodle (55), Oats (55) and Tortilla (52) fall in or near this range.

High GI (70+) — Blood sugar spikes quickly, triggering a large insulin response. Energy arrives fast but drops just as fast — leading to hunger, cravings and fatigue within 1–2 hours. White Rice (73) and White Bread (70) fall here.

In practice: GI matters less when carbs are eaten with protein and fat — both slow digestion and blunt the blood sugar response. In these recipes, the combination of protein + sauce naturally lowers the effective GI of every meal.

My Pantry

Uncheck ingredients you don't have — recipes that require them will be hidden automatically.
Your selections are saved in the browser.

📌 How it works: Each recipe is tagged with key ingredients. If you uncheck an ingredient, all recipes that use it as a key component are hidden from the recipe list. Basic staples like salt, oil and water are always assumed available.
🥗 Dietary Preferences & Allergies ▼
Activating a filter automatically unchecks conflicting ingredients in your pantry and hides affected recipes.
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🫙 Sauces & Condiments — ▼
🌶️ Spices & Dried Herbs — ▼
🥬 Fresh Produce & Aromatics — ▼
🥛 Dairy & Eggs — ▼
🏺 Pantry Staples — ▼
💪 Proteins — ▼
🍚 Carbs — ▼

💡 How It Works

Everything you need to know to get the most out of this Recipe Vault.

⚖️ Macro Calculator
Set your protein weight — Enter how many grams of protein (e.g. chicken, beef, salmon) you're cooking for. Every macro value on every recipe card updates live based on this number.
Choose your protein source — Switch between Chicken Thigh, Chicken Breast, Beef, Salmon, Eggs or Tofu. The macros recalculate instantly.
Set your carb weight — Adjust rice, potatoes, noodles or bread independently. The carb values on each recipe card update as you type.
Servings — Set how many portions you're splitting into. All macros shown per card already reflect your serving count.
🎯 Set Weight Auto — Protein
⚡ Smart Feature
The "Set weight auto" checkbox next to Min Protein automatically calculates how much protein you need to weigh out so that every recipe hits your protein target — based on your active protein source and serving count.
Example: You want 50g protein per serving for 2 servings → enable Set weight auto → the tool back-calculates the exact grams of chicken needed and updates all macro cards automatically.
Pro tip: Use this with the Min Protein filter to find recipes that always hit your daily target — no manual math needed.
🍚 Set Weight Auto — Carbs
⚡ Smart Feature
The "Set weight auto" checkbox next to Max Carbs works the same way but in reverse — enter your carb target per serving and it automatically calculates how many grams of each carb source (rice, potato, noodle, bread) you'd need to weigh out to stay at or under that limit.
Example: Max 50g carbs per serving → Rice: ~64g raw · Potato: ~294g raw · Noodle: ~70g raw · Bread: ~102g raw. Each carb type gets its own weight because their carb density differs significantly.
Pro tip: Combine with Max Carbs filter to only show recipes that actually fit — then the carb weights in the calculator already match your target automatically.
🔍 Filters & Search
Search — Type any keyword (dish name, ingredient, cuisine) to instantly filter recipes.
Cuisine & carb tags — Filter by cuisine type (Asian, Korean, Mexican…) or carb source (Rice, Potato, Noodle, Bread). Multiple filters stack.
Macro filter — Set max kcal, min protein, max carbs, max fat or max prep time to only show recipes that fit your targets.
🛒 My Pantry
Disable ingredients you don't have — any recipe using a disabled ingredient gets filtered out automatically. Settings are saved in your browser.
Dietary presets — toggle Lactose-Free, Gluten-Free, No Pork and others to mass-disable all matching ingredients at once.
📖 Recipe Details
Click any recipe card to open the full recipe with live macro breakdown per ingredient, step-by-step instructions, sauce variants, and 80/20 hacks.
Ingredients are clickable — tap any ingredient to see its individual macro contribution based on your current weight settings.

⚠️ Reset Everything?

This will also reset your My Pantry settings — including disabled ingredients and dietary preferences.

Exit Admin Mode

Save your changes?
Saved in browser (localStorage) + optional HTML download.

Edit Recipe

📋 Basic Info
Own image takes priority over YouTube thumbnail. Recommended: 1280×720px or larger.
📊 Sauce Macros (added on top of protein+carb)
🥄 Ingredients
👨‍🍳 Steps
💡 80/20 Hacks
📌 Notes