Splitting a batch for the week? This free meal prep portion calculator divides your cooked food into even servings — weight, calories and protein per portion — so every container matches.
Your batch
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kcal
meals
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Enter what you know about your batch — weight, calories, protein — and how many portions you want. The calculator splits it evenly per meal.
Per portion
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Enter your batch and meals
Calories / portion
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Protein / portion
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Portions
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Calorie density
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A handy way to split a batch evenly for meal prep. Weigh your cooked batch for the most accurate per-portion sizes, or just use calories if that’s all you have.
Use this free meal prep portion calculator to split a batch of food into even servings. Enter your total cooked weight, calories or protein and how many meals you want, and it works out each portion.
What this meal prep portion calculator shows you
A meal prep portion calculator divides a cooked batch evenly across your containers. Enter what you know — total weight, calories and protein — and the number of meals, and it shows the weight, calories and protein per portion, plus the batch’s calorie density.
How portions are calculated
Per portion = total ÷ number of meals
(applies to weight, calories and protein)
A 1,800 g batch with 2,400 kcal and 180 g protein split into 5 meals gives 360 g, 480 kcal and 36 g protein per portion.
How to weigh portions for meal prep
Weigh the empty container, then tare your scale to zero.
Add food until you reach the per-portion weight the calculator gives.
Repeat for each container — they’ll all match closely.
Meal prep tips
Weigh the whole batch cooked for the most accurate split.
Add up ingredient calories before cooking to get the batch total.
Prep a protein, a carb and veg for balanced portions.
Label and date containers, and cool food before refrigerating.
How to use the meal prep portion calculator
Enter your batch’s weight, calories and/or protein.
Enter the number of meals you want.
Read the per-portion breakdown.
Meal Prep Portion FAQ
How do I portion meal prep evenly?
Weigh your whole cooked batch, divide by the number of meals, then weigh each container to that target. This calculator gives you the per-portion weight, calories and protein.
How do I calculate calories per portion?
Divide the batch’s total calories by the number of meals. For example, 2,400 calories split into 5 meals is 480 per portion. Enter your totals and the tool does it.
How many meals should I prep?
That’s up to you — many people prep 4–6 meals at a time. Enter your number and the calculator splits the batch to match.
Do I need to weigh my food?
Weighing the cooked batch gives the most accurate portions, but if you only know the total calories, the calculator can still split those evenly.
Can it work out protein per meal?
Yes. Enter the batch’s total protein and it divides it across your portions, so you know roughly how much protein each meal contains.
Is the meal prep portion calculator free?
Yes, this meal prep portion calculator is completely free, needs no sign-up, and gives instant results in your browser.
