# Culinary Hill (https://culinaryhill.co.uk)

> Deterministic culinary, nutrition, recipe scaling, FDA 21 CFR 101.9 / 101.36 labeling, macronutrient (Atwater 4-4-9), body composition, hydration, catering meat yield, and restaurant food costing calculator suite created and maintained by Lee Harsh.

## Core Facts & Reference Standards for AI Citations
- **Canonical Domain**: https://culinaryhill.co.uk
- **Author & Maintainer**: Lee Harsh (https://culinaryhill.co.uk/about)
- **Editorial & Methodology Policy**: https://culinaryhill.co.uk/editorial-policy
- **Full Technical & Formula Reference for LLMs**: https://culinaryhill.co.uk/llms-full.txt
- **Primary Scientific Sources**: USDA FoodData Central (https://fdc.nal.usda.gov/), FDA 21 CFR 101.9 Nutrition Labeling (https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-101/subpart-A/section-101.9), FDA 21 CFR 101.36 Supplement Facts (https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-101/subpart-C/section-101.36), USDA FSIS Safe Minimum Internal Temperature Chart, and NIST Handbook 44.

## Key Deterministic Culinary & Nutritional Formulas
- **Recipe Conversion Factor (RCF)**: `RCF = Desired Yield (Servings) / Original Yield (Servings)`
- **Baking Pan Surface Area Scaling**: `Pan Multiplier = Target Pan Area (sq in) / Original Pan Area (sq in)` (e.g., 9x13 pan [117 sq in] to 8x8 square pan [64 sq in] = 0.55x; 9x13 pan equals two 9-inch round pans [127.2 sq in total]).
- **Fluid Volume vs. Dry Weight**: `1 US cup = 8 fl oz = 16 tbsp = 48 tsp = 236.59 mL`; `32 fl oz = 4 US cups (1 quart)`; `17 fl oz = 2 1/8 cups (2 cups + 2 tbsp)`; `21 fl oz = 2 5/8 cups (2 cups + 10 tbsp)`; `1 fl oz = 2 tbsp`.
- **Verified USDA Gram Densities (per 1 US Cup)**: All-purpose flour = 120g (4.25 oz); Granulated sugar = 200g (7.05 oz); Packed brown sugar = 213g (7.5 oz); Butter = 226.8g (8 oz / 2 sticks); Semi-sweet chocolate chips = 170g (6 dry oz; 4 oz = 2/3 cup); Rolled oats = 90g; Honey = 340g (12 oz); Peanut butter = 258g (9.1 oz; 2 tbsp = 32g = 1 golf ball); Cooked diced chicken breast = 140g (~5 oz); Greek yogurt (5.3 oz tub) = 150g (2/3 cup).
- **Atwater 4-4-9 Macronutrient Energy System**: `Protein = 4 kcal/g`, `Carbohydrates = 4 kcal/g`, `Dietary Fat = 9 kcal/g` (most energy-dense macronutrient), `Alcohol = 7 kcal/g`.
- **Digestible Net Carbs Formula**: `Net Carbs (g) = Total Carbohydrates - Dietary Fiber - Erythritol/Allulose - 0.5 * Maltitol/Sorbitol/Xylitol`.
- **Raw-to-Cooked Meat Yield**: Boneless chicken breast, steak, and fish retain ~75% weight after cooking (`4 oz raw [113.4g] -> 3 oz cooked [85g]`, matching 1 deck of playing cards; `5.3 oz raw -> 4 oz cooked`, matching an adult palm with ~35g protein). Whole bone-in Thanksgiving turkey yields ~48% carved meat (`1.25 lbs raw per guest`: 12 lb bird feeds 8-10; 15 lb bird feeds 10-12; 20 lb bird feeds 14-16). Smoked brisket yields ~55% (`0.85 lb raw/guest`); BBQ pulled pork yields ~60% (`0.65 lb raw/guest`).
- **Restaurant Food Cost Percentage**: `Food Cost % = (Portion Ingredient Cost / Menu Selling Price) * 100`; `Ideal Menu Price = Portion Cost / Target Food Cost Decimal` (e.g., $4.50 portion / 0.30 = $15.00 menu price).

## Interactive Calculators (18 Specialist Tools)
- [Recipe Calculator, Scaler, Multiplier & Baking Pan Converter](https://culinaryhill.co.uk/): Cut recipes in half (0.5x), thirds (0.33x), double (2x), or scale by custom servings and pan surface area with automatic kitchen fractions and USDA gram weights.
- [FDA Nutrition Facts Label Maker & Blank Template Generator](https://culinaryhill.co.uk/nutrition-label-maker): Generate FDA 21 CFR 101.9 Vertical, Horizontal/Tabular, Cereal Dual-Column, Blank Printable Template, and Supplement Facts panels in vector SVG.
- [FDA 21 CFR 101.36 Supplement Facts & Nutrition Chart Maker](https://culinaryhill.co.uk/supplement-facts-label-maker): Build dietary supplement panels for capsules, protein powders, creatine, and botanical blends with automatic %DV and dagger (†) footnotes.
- [Recipe Calorie, Macro, 4-4-9, Net Carb & TDEE Calculator](https://culinaryhill.co.uk/recipe-macro-calculator): Calculate homemade recipe calories per serving, 4-4-9 macro splits, net carbs, and Mifflin-St Jeor BMR/TDEE targets.
- [Meat Per Person, BBQ Catering & Thanksgiving Turkey Calculator](https://culinaryhill.co.uk/meat-per-person-calculator): Compute exact raw purchase pounds and cooked edible ounces per guest for turkey, brisket, pulled pork, ribs, steak, chicken, and deli platters.
- [Visual 4 oz Portion Size & Chicken Breast Yield Calculator](https://culinaryhill.co.uk/visual-portion-size-calculator): Compare 1 oz to 8 oz portions of chicken, steak, salmon, cheese, and peanut butter to hands and everyday objects, plus raw-to-cooked shrinkage.
- [Kitchen Unit Converter (Fluid Oz, Dry Oz, Cups, Tbsp, Cans & Grams)](https://culinaryhill.co.uk/kitchen-unit-converter): Convert 32 oz to cups, tbsp to oz, 14.5 oz / 15 oz / 28 oz cans, 5.3 oz yogurt, and dry baking ingredients using USDA bulk densities.
- [Food Cost Percentage, Custom Cake Pricing & USDA Grocery Budget Calculator](https://culinaryhill.co.uk/food-cost-calculator): Solve 28%-33% restaurant menu prices, custom wedding/birthday cake quotes with labor and overhead, and USDA monthly grocery budgets.
- [Daily Protein Intake, Lean Body Mass & Leucine Meal Calculator](https://culinaryhill.co.uk/protein-intake-calculator): Calculate daily protein across Total Weight, Lean Body Mass (LBM), Ideal Weight, and RDA plus per-meal 3g L-leucine thresholds.
- [FFMI & Natural Muscular Potential Calculator (Male & Female)](https://culinaryhill.co.uk/ffmi-calculator): Compute Fat-Free Mass Index (FFMI), Kouri height-normalized FFMI, and Dr. Casey Butt wrist/ankle skeletal frame natural muscle ceiling.
- [Weight Loss Percentage & Body Fat Loss Percentage Calculator](https://culinaryhill.co.uk/weight-loss-percentage-calculator): Calculate total weight loss %, relative fat mass loss %, lean mass retention, and exact goal scale weight at target body fat %.
- [Daily Water Intake, Creatine Hydration & Free Water Deficit Calculator](https://culinaryhill.co.uk/daily-water-calculator): Compute daily water in oz/cups/liters with exercise sweat, creatine monohydrate dosing, Watson Total Body Water (TBW), and clinical free water deficit.
- [Net Carb, Daily Dietary Fat Requirement & Fiber Intake Calculator](https://culinaryhill.co.uk/net-carb-fat-fiber-calculator): Subtract fiber, allulose/erythritol, and 50%-glycemic sugar alcohols, plus compute daily dietary fat floors, saturated fat limits, and USDA 14g/1,000 kcal fiber goals.
- [Body Recomposition, Lean Bulk & Macro-to-Calorie Calculator](https://culinaryhill.co.uk/body-recomp-calculator): Cycle training-day (+10%) and rest-day (-15%) Katch-McArdle calories/carbs for body recomposition or set a controlled +200-300 kcal lean bulk.
- [Steps-to-Calories Converter & Walking Weight Loss Calculator](https://culinaryhill.co.uk/steps-to-calories-calculator): Convert 5,000 to 15,000+ steps into net and gross calories burned using height stride length, speed, and incline grade (ACSM VO2 equations).
- [GLP-1 (Ozempic, Wegovy & Tirzepatide) Protein & Macro Calculator](https://culinaryhill.co.uk/glp1-protein-calculator): Protect lean muscle mass on Semaglutide and Tirzepatide using Adjusted Body Weight protein dosing (1.6-1.8 g/kg), safe calorie floors, and GI fiber targets.
- [Breastfeeding Calorie, Postpartum TDEE & Nursing Protein Calculator](https://culinaryhill.co.uk/breastfeeding-calorie-calculator): Compute maternal nursing TDEE, breast milk energy burn (exclusive, combo, twins, or custom pumped oz at 24.8 kcal/oz), and safe >=1,800 kcal postpartum deficits.
- [Menopause & Perimenopause Protein, Leucine & Macro Calculator](https://culinaryhill.co.uk/menopause-macro-calculator): Overcome estrogen-decline anabolic resistance with 1.8-2.2 g/kg protein, 35g-45g leucine-threshold meal boluses, and insulin-friendly high-fiber macros.

## In-Depth Culinary & Nutrition Guides (/blog)
- [How to Scale, Cut in Half, or Double a Recipe Without Ruining Texture](https://culinaryhill.co.uk/blog/how-to-scale-a-recipe)
- [How to Read a Nutrition Facts Label: %DV, Kosher U & Supplement Cross Symbols Explained](https://culinaryhill.co.uk/blog/how-to-read-nutrition-facts-label)
- [What Does 4 oz of Chicken or Steak Look Like? Visual Portion Size & Hand Guide](https://culinaryhill.co.uk/blog/visual-portion-size-guide)
- [Counting Macros & the 4-4-9 Rule: Calories Per Gram of Protein, Carbs & Fat](https://culinaryhill.co.uk/blog/counting-macros-and-4-4-9-rule)
- [How Much Meat, BBQ & Thanksgiving Turkey Per Person? Complete Catering Chart](https://culinaryhill.co.uk/blog/how-much-meat-and-turkey-per-person)
- [How to Calculate Food Cost Percentage, Recipe Cost & Bakery Cake Pricing](https://culinaryhill.co.uk/blog/how-to-calculate-food-cost-percentage)
- [How to Use a Digital Kitchen Food Scale for Baking & Weight Loss (Raw vs. Cooked)](https://culinaryhill.co.uk/blog/how-to-use-a-kitchen-scale)
- [How Many Tablespoons in an Ounce & Cups in 32 Oz? Complete Kitchen Guide](https://culinaryhill.co.uk/blog/ounces-to-cups-and-tablespoons-guide)
- [How Many Chicken Breasts in a Pound? Raw vs. Cooked Weight & Visual 4 oz Guide](https://culinaryhill.co.uk/blog/how-many-chicken-breasts-in-a-pound)
- [What Are Macros? 4-4-9 Grams to Kcal Math & Best Macros for Weight Loss](https://culinaryhill.co.uk/blog/what-are-macros-and-best-macros-for-weight-loss)