What Does This Calculator Do?▼
Enter the nutrition data for a single serving of a meal or recipe, then specify how many servings you eat per day and how many days you want to prep for. The calculator multiplies everything up to give you the exact total quantities for your batch.
The scaling reference table shows totals for 1, 3, 5, 7, and 14-day batches so you can compare prep sizes at a glance and decide what works for your schedule.
How to Scale Meal Prep for Your Macro Targets
Meal prepping is the single most practical strategy for consistently hitting your macro targets. When meals are already portioned and ready, you remove the friction of daily cooking decisions and the temptation to grab convenient but off-plan options. Scaling your prep correctly means you always have the right amount of food ready without waste.
The Math Behind Scaling
Scaling a recipe is straightforward: total servings needed = servings per day × days. Multiply each per-serving macro by the total servings to get the bulk quantity. For example, a chicken and rice bowl with 40g protein per serving, eaten once daily for 5 days, requires 200g protein total across your prep batch.
Protein Sources
Chicken, turkey, salmon, and eggs are the most popular meal prep proteins. Cook large batches on one day, portion into containers, and refrigerate for up to 5 days or freeze for up to 3 months. Season minimally during bulk cooking — add sauces later to prevent sogginess.
Carb Sources
Rice, oats, sweet potatoes, and quinoa are the most reliable prep carbs. They hold texture well after refrigerating and reheating. Cook in bulk and portion by weight for accurate macro tracking. Rice expands 2–3x its dry weight when cooked — enter cooked or dry weights consistently.
Practical Prep Strategies
Successful meal preppers typically dedicate 1–2 hours on Sunday (or another free day) to batch-cooking proteins, grains, and vegetables for the week ahead. Store components separately rather than assembling complete meals — this gives more flexibility and keeps food fresher. Assemble portions the night before or morning of for best results.
Tracking Cooked vs. Raw Weights
The most common meal prep tracking error is inconsistently using raw vs. cooked weights. Chicken breast loses about 25% of its weight when cooked. If a recipe calls for 200g raw chicken (31g protein per 100g raw = 62g protein), the same portion cooked will weigh only ~150g — but the protein content hasn't changed. Pick one method (raw or cooked) for each ingredient and stick with it.
Frequently Asked Questions
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