Meal Prep Portion Calculator

Calculate total calories, macros, and food quantities for your weekly meal prep batch.

Prep Settings

Number of Meals to Prep

meals

Servings per Meal

servings

Daily Calorie Target

kcal

Macro Split

Choose a preset or set custom percentages (must total 100%):

Protein %

Carbs %

Fat %

Total: 100%

Batch Totals

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Total Calories to Cook

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Total Servings

—

Calories per Meal

—

Calories per Serving

Macros per Meal

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Protein (g)

—

Carbs (g)

—

Fat (g)

Macros for Entire Batch

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Protein (g)

—

Carbs (g)

—

Fat (g)

Suggested Protein Sources

Suggested Carb Sources

About Meal Prep Portioning

Batch-cooking your meals for the week saves time and helps you hit your nutrition targets consistently. By calculating the total calories and macros before you cook, you know exactly how much of each ingredient to purchase and prepare.

Protein contains 4 kcal/g, carbohydrates contain 4 kcal/g, and fat contains 9 kcal/g. These are the conversion factors used to calculate gram targets from your calorie goals and macro percentages.

The food source suggestions are estimates based on average cooked weights. Actual portion sizes will vary based on cooking method, water content changes, and whether foods are measured raw or cooked. Always use a food scale for precision.