Meal Prep Portion Calculator
Reviewed by Hamza Gujjar, Algorithm Architect & Software Developer
Last updated: July 25, 2026Batch Cooking Needs Division, Not Guesswork
Meal prep runs on two different arithmetic problems depending on what you're planning. If you've just cooked a batch and need to portion it out, the question is simple division: total yield across the number of containers. If you're planning a full day around a calorie and macro target, the question is spreading a daily total evenly across however many meals you eat. This calculator handles both.
The Formulas
Daily Split Mode: Per-Meal Amount = Daily Total ÷ Meals per Day
Both modes are the same underlying operation — dividing a total by a count — applied to different totals: a cooked batch's weight or volume in one case, a full day's calorie or macro target in the other.
Worked Examples
| Mode | Inputs | Result |
|---|---|---|
| Recipe yield | 1,200 g total, 6 servings | 200.0 g per serving |
| Daily macro split | 2,400 kcal, 180 g protein, 240 g carbs, 70 g fat, 4 meals | 600.0 kcal per meal (P 45.0g / C 60.0g / F 17.5g) |
Computed with the calculator's own formulas. In the daily split mode, calories and each macro are divided independently by the same meal count — the per-meal macros will always sum back to the per-meal calorie figure within rounding.
Where Each Mode Applies
- Recipe yield — batch-cooked a large pot of chili, a tray of roasted vegetables, or a big-batch grain dish and need to know how much goes in each storage container.
- Daily macro split — working from a calorie and macro target (from the Daily Calorie Needs or Macronutrient Ratio calculators) and need to know what that looks like per meal across a chosen number of meals.
How to Use This Calculator
- Select a mode: Recipe Yield per Serving or Daily Split per Meal.
- For recipe yield, enter Total Recipe Yield, Number of Servings, and optionally a Unit Label (e.g. g, oz).
- For daily split, enter Daily Calories and Meals per Day, and optionally Daily Protein, Daily Carbs, and Daily Fat in grams for a per-meal macro breakdown.
- Select Calculate for the per-serving or per-meal amounts.
Related Calculations
To determine the daily calorie and macro totals to split in the first place, use the Daily Calorie Needs Calculator and the Macronutrient Ratio Calculator.