Meal Prep Portion Calculator
Scale a recipe to hit per-portion calorie targets.
Enter your values
Enter the batch calories in kcal.
Enter the batch protein in g.
Enter the batch cost in $.
Enter the portions you are working with.
Enter the calorie target per meal in kcal.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Calories per portion
- 600 kcal
- Protein per portion
- 43.3 g
- Cost per portion
- $3.67
- Portions to hit target
- 6
Quick answer
Per-portion values are the batch totals divided by the number of containers you split it into.
per portion = batch total / portions
At a glance
| What it does | Scale a recipe to hit per-portion calorie targets. |
|---|---|
| Category | Health |
| Inputs needed | Batch calories, Batch protein, Batch cost, Portions, Calorie target per meal |
| Main output | Calories per portion |
| Formula | per portion = batch total / portions |
| Cost | Free — no sign-up, no download |
How to use the Meal Prep Portion Calculator
- 1Add the total calories, protein and cost of the whole batch.
- 2Enter how many containers you are splitting it into.
- 3Adjust portion count until calories per meal match your target.
Inputs explained
- Batch calories(kcal)
- Enter the batch calories in kcal.
- Batch protein(g)
- Enter the batch protein in g.
- Batch cost($)
- Enter the batch cost in $.
- Portions
- Enter the portions you are working with.
- Calorie target per meal(kcal)
- Enter the calorie target per meal in kcal.
Worked example
Using the values the calculator loads with:
Inputs
- Batch calories3600 kcal
- Batch protein260 g
- Batch cost22 $
- Portions6
- Calorie target per meal600 kcal
Results
- Calories per portion600 kcal
- Protein per portion43.3 g
- Cost per portion$3.67
- Portions to hit target6
Frequently asked questions
How long does prepped food keep?
Three to four days refrigerated; freeze anything beyond that.
How do I keep it interesting?
Prep components — protein, carb, veg — and vary sauces daily.
What do I need to enter into the Meal Prep Portion Calculator?
Just 5 values: batch calories, batch protein, batch cost, portions, calorie target per meal. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Meal Prep Portion Calculator work out the answer?
Per-portion values are the batch totals divided by the number of containers you split it into. It applies the formula per portion = batch total / portions and shows the working so you can check each step by hand.
Is the Meal Prep Portion Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.