Calculadora de Porções para Meal Prep — Formula
## 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
### 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
Exemplo Resolvido
10 meals for 1 person, 5 oz protein, 0.75 cups carbs, 1 cup veggies.
- Raw protein = 10 x 5 x 1.3 / 16 = 4.1 lbs
- Dry carbs = 10 x 0.75 x 0.5 = 3.75 cups (dry rice/pasta)
- Vegetables = 10 x 1 x 0.35 = 3.5 lbs
- Containers = 10