A meal prep portion calculator takes your daily calorie goal and macro split, divides it across your planned meals, and shows you exactly how much protein, carbs, and fat to include in each meal container.
Your Goals
Per Meal
Example Portion Sizes
| Food | Protein (g) | Carbs (g) | Cal/100g |
|---|---|---|---|
| Chicken breast (cooked) | 31 | 0 | 165 |
| Brown rice (cooked) | 3 | 23 | 112 |
| Sweet potato (baked) | 2 | 21 | 86 |
| Broccoli (cooked) | 3 | 7 | 35 |
How to Use the Meal Prep Portion Calculator
Meal prepping removes daily decisions about food by preparing set portions in advance. This calculator translates your weekly macro targets into per-meal container amounts you can cook in bulk.
Step 1: Set Your Calorie Target
Enter your daily calorie goal. A maintenance estimate is body weight (lbs) × 15, or body weight (kg) × 33. Subtract 300-500 calories for fat loss; add 300-500 for muscle gain.
Step 2: Choose Your Macro Split
A 40/30/30 (carbs/protein/fat) split works well for most people. Higher protein (35-40%) supports muscle retention during a calorie deficit. Adjust based on your goals.
Step 3: Use Per-Meal Numbers to Build Containers
Use the protein/carb/fat gram targets per meal as your guide when portioning cooked foods into containers. A digital kitchen scale makes this fast and accurate during batch cooking sessions.
FAQ
How do I calculate macros for meal prep?
Decide your daily calorie goal and macro split (e.g., 40% carbs, 30% protein, 30% fat). Divide by your meal count per day. This calculator does that math for you and shows example portion sizes.
How many calories should a meal prep meal have?
This depends on your total daily calorie goal. A 2,000-calorie day with 4 meals = 500 calories each. Adjust based on whether you eat snacks separately or include them in your count.
How much protein is in a meal prep chicken breast?
A 4-oz (113g) cooked chicken breast has about 35g of protein. A 6-oz breast has about 52g. These are some of the highest protein-per-calorie foods for meal prep.
How long does meal-prepped food last?
Cooked proteins and grains last 3-5 days in the refrigerator. Raw vegetables keep 5-7 days. For a full week, freeze some meals in portions and thaw as needed.
Is this tool free?
Yes, completely free with no account required.