Meal Prep Calorie & Macro Planner
Plan meal prep with macro targets and shopping lists. Enter values for instant results with step-by-step formulas.
Formula
Protein = (Calories × Protein%) / 4; Fat = (Calories × Fat%) / 9; Carbs = (Calories × Carb%) / 4
Worked Examples
Example 1: Cutting Phase Meal Prep
Problem:Goal: Cut weight. Target 1,800 calories (20% deficit). 40% protein, 30% fat, 30% carbs. 4 meals/day. Prep for 5 days.
Solution:Daily macros:\nCalories: 1,800\nProtein: 1,800 × 40% / 4 = 180g\nFat: 1,800 × 30% / 9 = 60g\nCarbs: 1,800 × 30% / 4 = 135g\n\nPer meal (4 meals):\n450 calories\n45g protein\n15g fat\n34g carbs\n\nTotal for 5 days:\n9,000 calories\n900g protein (20 meals × 45g)\n300g fat\n675g carbs\n\nSample shopping:\nChicken breast: 900g protein / 31g per 100g = 2.9 kg (~6 lbs)\nRice: 450g carbs / 28g per 100g = 1.6 kg\nOlive oil: 300g fat / 14g per tbsp = ~21 tbsp\nVegetables: 225g carbs from veggies + bulk for volume
Result:20 meals | 6 lbs chicken | 3.5 lbs rice | High protein for muscle preservation
Example 2: Bulking Meal Prep
Problem:Goal: Build muscle. 2,500 calories (surplus). 25% protein, 25% fat, 50% carbs. 3 meals + 1 snack. 5 days prep.
Solution:Daily macros:\nCalories: 2,500\nProtein: 2,500 × 25% / 4 = 156g\nFat: 2,500 × 25% / 9 = 69g\nCarbs: 2,500 × 50% / 4 = 313g\n\nPer meal (assuming 3 meals + snack):\nMeals: ~700 calories, 45g protein, 20g fat, 90g carbs\nSnack: ~400 calories, 21g protein, 9g fat, 43g carbs\n\n5-day totals:\n780g protein (~4.5 lbs chicken equivalent)\n345g fat\n1,565g carbs (~3.5 lbs rice + pasta)\n\nHigh carbs fuel training.\nProtein supports muscle growth.\nCalorie surplus enables gains.
Result:20 meals | 780g protein | 1.5kg+ carbs | Surplus fuels growth
Example 3: Balanced Maintenance
Problem:Maintain weight. 2,200 calories. 30/30/40 (P/F/C). 3 meals/day. 7 days prep (weekly).
Solution:Daily macros:\nCalories: 2,200\nProtein: 2,200 × 30% / 4 = 165g\nFat: 2,200 × 30% / 9 = 73g\nCarbs: 2,200 × 40% / 4 = 220g\n\nPer meal:\n733 calories\n55g protein\n24g fat\n73g carbs\n\n7-day totals:\n1,155g protein\n511g fat\n1,540g carbs\n21 meals total\n\nSample weekly prep:\n- Sunday: Cook proteins (chicken, ground beef, fish)\n- Prepare grains (rice, quinoa)\n- Chop vegetables\n- Portion into containers\n- Refrigerate 3 days, freeze 4 days
Result:21 meals | 1,155g protein | Balanced macros | Weekly batch
Frequently Asked Questions
What macro ratio is best?
Depends on goals. Moderate balanced: 30% protein, 30% fat, 40% carbs. Cutting: 40% protein, 30% fat, 30% carbs (higher protein preserves muscle). Bulking: 25% protein, 25% fat, 50% carbs (carbs fuel training). Keto: 25% protein, 70% fat, 5% carbs. Individual factors (activity level, preferences) matter.
How do I meal prep efficiently?
Strategies: batch cook proteins (grill 5 lbs chicken), pre-portion carbs (rice, potatoes), prep vegetables in advance, use simple seasoning variations, and invest in quality containers. Most people prep 3-5 days at once (not full week—quality degrades). Sunday and Wednesday prep is common.
How accurate do macro counts need to be?
Within 5-10% is sufficient for most goals. Obsessing over 5g differences adds stress without benefit. Weigh calorie-dense foods (oils, nuts, grains); estimate vegetables and lean proteins. Consistency matters more than precision—off by same amount each day averages out.
How does exercise intensity affect calorie burn?
Exercise intensity and calorie burn have a nuanced relationship. Higher-intensity exercise burns significantly more calories per minute — a 155 lb person burns roughly 400 calories/hour walking at 3.5 mph, 600 calories/hour jogging at 5 mph, and 900 calories/hour running at 8 mph. High-intensity interval training (HIIT) produces a meaningful excess post-exercise oxygen consumption (EPOC) or afterburn effect: metabolism remains elevated 6-15% above baseline for up to 24 hours, burning an extra 50-150 calories. However, HIIT can only be sustained 2-3 times per week before recovery suffers. Moderate-intensity steady-state cardio is sustainable daily and accumulates large total calorie expenditure over a week. The most effective approach pairs regular moderate-intensity sessions with 1-2 HIIT sessions weekly, adapted to your current fitness level.