Meal Prep Portions Calculator Formula

Understand the math behind the meal prep portions calculator. Each variable explained with a worked example.

Use the Meal Prep Portions Calculator

Formulas Used

Total Protein (raw)

total_protein_lbs = meals_count * people * protein_oz * 1.3 / 16

Total Carbs (dry)

total_carb_cups = meals_count * people * carb_cups * 0.5

Total Vegetables

total_veggie_lbs = meals_count * people * veggie_cups * 0.35

Containers Needed

containers = meals_count * people

Variables

VariableDescriptionDefault
meals_countTotal Meals to Prep10
protein_ozProtein per Meal (cooked)(oz)5
carb_cupsCarb/Starch per Meal(cups)0.75
veggie_cupsVegetables per Meal(cups)1
peopleNumber of People1

How It Works

How to Calculate Meal Prep Quantities

Formula

Raw Protein = Meals x Cooked oz x 1.3 (shrinkage factor) / 16

Meat shrinks about 25-30% during cooking, so buy about 30% more raw weight than the desired cooked weight.

Dry Carbs = Meals x Cooked cups x 0.5 (rice/pasta roughly double when cooked)

Raw Vegetables = Meals x Cooked cups x 0.35 lbs/cup (approximate weight)

Portion Guide

  • Protein: 4-6 oz cooked per meal
  • Carbs: 0.5-1 cup cooked per meal
  • Vegetables: 1-2 cups per meal

    • Worked Example

    10 meals for 1 person, 5 oz protein, 0.75 cups carbs, 1 cup veggies.

    meals_count = 10protein_oz = 5carb_cups = 0.75veggie_cups = 1people = 1
    1. 01Raw protein = 10 x 5 x 1.3 / 16 = 4.1 lbs
    2. 02Dry carbs = 10 x 0.75 x 0.5 = 3.75 cups (dry rice/pasta)
    3. 03Vegetables = 10 x 1 x 0.35 = 3.5 lbs
    4. 04Containers = 10

    Ready to run the numbers?

    Open Meal Prep Portions Calculator