Meal Prep Macro Calculator
Enter your daily calorie target, body weight, goal and how many meals you prep per day. We work out protein from your weight and goal, then split everything evenly across your containers.
Result
- Calories per container
- 667 kcal
- Protein per container
- 41 g
- Carbs per container
- 76 g
- Fat per container
- 22 g
- Daily totals
- 123 g protein, 227 g carbs, 67 g fat
A planning tool, not medical advice. If you have a health condition, are pregnant or follow a prescribed diet, use the targets your doctor or dietitian gives you.
How this calculator works
Protein is set from body weight: about 2.2 g per kg (1 g per lb) when losing fat, 1.6 g per kg (0.7 g per lb) to maintain and 1.8 g per kg (0.8 g per lb) to build muscle, in line with common sports nutrition ranges of 1.6 to 2.2 g per kg.
Fat is set at 30% of calories (9 kcal per gram). The calories left go to carbohydrates (4 kcal per gram, protein also 4 kcal per gram). Each daily total is then divided by the number of prepped meals.
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Free to use on your blog, shop, forum or class page. Paste the code into any HTML block. Please keep the credit link.