Meal Prep Calories Per Container Calculator
Split a batch-cooked recipe evenly across your meal-prep containers and see the calories and protein in each one.
How it works
Calories per container = total recipe calories ÷ containers · Protein per container = total protein ÷ containers
Batch cooking only works for calorie tracking if every container holds the same amount, so weigh the finished dish and divide it into equal portions rather than eyeballing scoops. Dividing the recipe’s total macros by the number of containers gives the per-meal numbers you can log directly. Weighing each container to the same gram target is the most reliable way to make the split match the math.
Worked example
A batch totalling 2,400 kcal and 160 g protein split into 4 containers is 2,400 ÷ 4 = 600 kcal and 160 ÷ 4 = 40 g protein per container.
Frequently asked questions
How do I make each container equal?
Weigh the whole cooked dish, divide the weight by the number of containers, and portion each one to that gram target on a kitchen scale. Splitting by weight is far more accurate than by eye or by ladle.
Should I count calories before or after cooking?
Enter the total calories of all ingredients as added, then divide the finished dish by weight. Cooking changes the weight (water lost or absorbed) but not the total calories, so dividing the cooked dish evenly still gives correct per-container calories.
What if my containers are different sizes?
This assumes equal portions. For uneven containers, work out calories per gram (total calories ÷ total cooked weight) and multiply by each container’s weight instead.
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This calculator is for educational purposes. Double-check important results before acting on them.