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.
Enter what you know about your batch — weight, calories, protein — and how many portions you want. The calculator splits it evenly per meal.
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.
How This Meal Prep Portion Calculator Works
Enter whatever you know about your cooked batch — total weight, total calories, total protein — and how many meals you want to split it into. The calculator divides each figure evenly across your portions, so every container ends up matching. You only need weight or calories to get a result; protein is optional extra detail. Everything runs in your browser, and nothing you enter is saved or sent anywhere.
Why Weighing the Cooked Batch Is More Accurate
Weighing your finished, cooked batch and dividing by portion count gives the most reliable per-portion serving size, since it accounts for exactly how much food you actually made — including any water lost to evaporation or absorbed during cooking. Estimating portions from raw ingredient weights alone can be less accurate, since cooking changes a food’s weight in ways that vary by ingredient and method.
Using Calories When You Don’t Have a Scale
If you don’t have a kitchen scale handy, entering the batch’s total calories (calculated from your recipe’s ingredients) still lets you split calories evenly per portion, even without knowing the exact cooked weight. This is especially useful when your main goal is calorie control rather than precise portion weight.
What Calorie Density Tells You
When both weight and calories are entered, the calculator also shows calorie density — calories per gram of the finished dish. This figure is useful for comparing meals to each other or gauging roughly how filling a dish is likely to be for its size, since low-density meals (lots of vegetables and water) tend to be more filling per calorie than high-density ones (rich in fat or refined carbohydrates).
Getting the Most Out of Even Portions
Splitting a batch into equal portions makes it far easier to plan a week of meals around a consistent calorie or protein target, rather than guessing at serving sizes each time you open a container. It also simplifies grocery shopping and cooking for future batches, since you already know exactly how much a given recipe yields per portion once you’ve calculated it once.
Frequently Asked Questions
Do I need to enter both weight and calories?
No, either one alone is enough to get portion results. Entering both additionally unlocks the calorie density figure.
Why is weighing the cooked batch more accurate than using raw ingredient weights?
Cooking changes a food’s weight through water loss or absorption, so the actual finished weight reflects your real batch size more accurately than adding up raw ingredient weights would.
What is calorie density useful for?
It helps compare how calorie-dense different meals are per gram, which is a useful reference point for meals meant to be filling without being calorie-heavy.
Is the protein field required?
No, it’s entirely optional. Leave it blank if you don’t know or don’t need your batch’s total protein content.
Does this calculator store any of my information?
No. Everything runs in your browser and nothing you enter is saved or sent anywhere.
You may also find our Calorie Density Calculator or Protein Calculator useful.