Calculate meal prep portions, macros per container, and grocery quantities. Scale recipes for any number of servings and days.
Meal prepping is one of the most effective strategies for staying on track with nutrition goals. By cooking in bulk and portioning meals in advance, you eliminate daily decision fatigue, control exact portions, and save significant time and money. But the math can get tricky: how much chicken do you need for 5 days? How do macros change per container? What's the grocery list look like?
This calculator takes your recipe's total ingredients and nutrition, then divides everything evenly across your desired number of servings and days. It handles the math for scaling up or down, accounts for cooking loss (meat shrinks ~25% when cooked), and gives you exact per-container macros.
Whether you're prepping 4 lunches for a work week or 14 meals for a full week of eating, this tool ensures every container has the right balance of protein, carbs, and fat to match your goals. Whether you are a beginner or experienced professional, this free online tool provides instant, reliable results without manual computation.
Guessing portions leads to inconsistent calorie intake, food waste, and frustration. This calculator gives you exact amounts to buy, cook, and portion so every meal matches your targets. It's particularly valuable for bodybuilders, dieters, and busy professionals who rely on meal prep for consistent nutrition. Having a precise figure at your fingertips empowers better planning and more confident decisions.
Per Container Calories = Total Recipe Calories ÷ Number of Containers Per Container Protein = Total Protein ÷ Number of Containers Per Container Carbs = Total Carbs ÷ Number of Containers Per Container Fat = Total Fat ÷ Number of Containers Total Containers Needed = Days × Meals per Day Scaling Factor = Desired Containers ÷ Original Servings
Result: 600 kcal per container (50g P / 60g C / 13g F)
A batch recipe totaling 3,600 kcal, 300g protein, 360g carbs, and 80g fat divided into 6 containers gives exactly 600 kcal per container with 50g protein, 60g carbs, and 13.3g fat. This is a balanced prep meal suitable for most moderate-calorie diets.
Meal prepping typically saves $50–$150 per week compared to eating out or buying convenience foods. A prepped chicken-and-rice meal costs $2–3 per container, while a comparable restaurant meal costs $10–15. Over a year, that's $2,500–$7,500 in savings. The time investment is typically 2–3 hours per week, replacing daily cooking time of 30–45 minutes per meal.
The most efficient approach: cook 2–3 protein sources, 2 carb sources, and 2–3 vegetable options in one session. This creates variety across the week without multiple complex recipes. For example: grilled chicken + ground turkey + salmon, white rice + sweet potatoes, broccoli + green beans + bell peppers. Mix and match across 10–15 containers for diverse meals.
Refrigerated meal prep lasts 3–5 days safely (FDA guideline). Frozen meals last 2–3 months for best quality. Never leave cooked food at room temperature for more than 2 hours. Cool hot food quickly by separating into shallow containers. Always reheat to 165°F (74°C). When in doubt, throw it out — food safety is more important than saving a $3 container.
Most people prep 4–5 days of meals at a time (8–15 containers). Prepping more than 5 days means some meals should be frozen for quality and food safety. Sunday and Wednesday are popular prep days for a full week of coverage. Start with 3–4 days if you're new to meal prepping.
Raw meat loses 20–30% of its weight when cooked (water evaporation). If a recipe calls for 500g cooked chicken, you need roughly 650–700g raw. The calorie and macro values per gram stay similar — cooking concentrates nutrients as water leaves. Always base your calorie calculations on the raw weight listed in nutrition databases, or weigh cooked and use cooked nutrition values.
For standard meals (400–600 kcal), 28–32 oz containers work well. For protein-heavy meals with minimal sides, 20–24 oz is sufficient. For large bulking meals (700+ kcal), use 36+ oz containers. Glass containers are preferred for reheating; BPA-free plastic is lighter for transport. Two-compartment containers keep components separate.
Reheating does not significantly change the calorie or macro content of prepared meals. The main concern is food safety: reheat to 165°F (74°C) internal temperature. Microwave reheating is fine for most prepped meals. The only notable change is that reheating can further reduce vitamin C and some B vitamins, but this is a minor nutritional concern.
Prepare a protein base and carb source in bulk, then portion differently. For example, prep 2 kg of grilled chicken and 1.5 kg of rice. A 500 kcal meal might get 150g chicken + 150g rice, while a 700 kcal meal gets 200g chicken + 200g rice + added fats. This flexible approach works well for couples or families with different targets.
Best proteins: chicken breast, ground turkey, lean beef, salmon, hard-boiled eggs. Best carbs: rice, sweet potatoes, quinoa, pasta. Best fats: avocado (add fresh), nuts, olive oil. Best vegetables: broccoli, green beans, bell peppers, roasted zucchini. Avoid foods that don't reheat well: fried items get soggy, lettuce wilts, and cream-based sauces separate.