Protein & portion calculator
Use this protein and portion calculator to estimate calories and protein across a complete recipe. Add every ingredient by cooked or ready-to-use weight, then choose how many portions you plan to prepare. The result shows nutrition for the full meal-prep batch and for each serving.
Use like an app
iPhone/iPad: tap Share, then “Add to Home Screen.” Android/Chrome: open the browser menu, then choose “Add to Home screen” or “Install app.” This creates a convenient shortcut; an internet connection is still required.
This is an estimate, not a medical calculation. Cooking method, water loss, drained weight, brand, and exact cut can change the result. Use the package label when available.
Add every meaningful ingredient.
Common foods use rounded reference values per 100 grams. For sauces, packaged foods, or a specific brand, choose a custom ingredient and use the nutrition label.
Cooked and raw values are different.
Water loss, absorbed liquid, drained weight, meat cut, and brand can change nutrition per gram. Match the weight you enter to the state described by the reference food.
Use the result for planning, not diagnosis.
Reference values are reviewed against USDA FoodData Central. Individual needs vary, and this calculator does not replace advice from a qualified clinician or registered dietitian. USDA FoodData Central →
How the recipe protein and portion estimate works
This calculator totals calories and protein across a complete batch, then divides both numbers by the servings you choose. It is designed for practical meal-prep planning: you can see whether six bowls made from the same recipe land near your chosen protein target before you portion the food.
Food composition is never perfectly fixed. A cooked chicken breast may contain less water per gram than raw chicken, rice changes weight as it absorbs water, and brands formulate packaged foods differently. For the closest estimate, use the product label when available and weigh foods in the same cooked or raw state named in the reference.
How to use this calculator
- 01Choose the planned number of servings and an optional protein target for each serving.
- 02Select every ingredient and enter the weight used in the full recipe.
- 03For branded or unlisted foods, choose the custom option and enter values per 100 grams.
- 04Compare the full-recipe total, per-serving estimate, and target meter before dividing the batch.
Protein & portions FAQ
Why does my cooked food weigh less than the raw ingredient?
Cooking often changes water content. That can raise or lower nutrients per gram even though the batch still contains the nutrients contributed by the original ingredients.
Can this calculator set my daily protein goal?
No. The target field is a comparison chosen by you, not a recommendation. Protein needs depend on body size, health, activity, age, and professional guidance.
Should I use the USDA value or my package label?
Use the package label for a specific branded food when possible. USDA reference values are useful starting points for common whole foods, but products and cuts vary.
Built by the New York Halal Meal Prep editorial team to make assumptions visible and results easy to update. Estimates are calculated in your browser; the values you enter are not sent to us.
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