Meal Prep Calculator
Plan meal prep by target calories.
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Overview
The Meal Prep Calculator helps you plan weekly meals that match your target calories and macronutrient ratios. Whether your goal is weight loss, muscle gain, or general health maintenance, it calculates the total groceries you need and organizes balanced meals for efficient batch cooking.
Formula
Daily calorie needs = BMR (Basal Metabolic Rate) x Activity factor. Macro ratio examples: Weight loss Carb 40% : Protein 30% : Fat 30%, Muscle gain Carb 50% : Protein 30% : Fat 20%, Maintenance Carb 50% : Protein 20% : Fat 30%. Weekly groceries = Daily needs x Prep days.
How to Use
- 1Select your goal (weight loss, muscle gain, maintenance).
- 2Set daily calorie target and macronutrient ratios.
- 3Choose the number of prep days (3, 5, or 7 days).
- 4Review the meal plan and grocery shopping list.
Tips
- ✔Use microwave-safe containers and portion each meal individually for convenience.
- ✔Chicken breast, brown rice, and broccoli are classic meal prep staples.
- ✔Refrigerated meals stay fresh for 3-4 days; freeze anything beyond that.
- ✔Cook grains and proteins in bulk, then mix with different sauces for variety throughout the week.
FAQ
Q. Does meal prep lose nutritional value over time?
With proper storage, nutrient loss is minimal over 3-4 days. Water-soluble vitamins (C, B-complex) may decrease slightly, but macronutrients (protein, carbs, fat) remain virtually unchanged. Freezing preserves nutrients even better than refrigeration.
Q. How do I start meal prepping as a beginner?
Start with just 3 days of meals. Prepare a grain (rice or quinoa), a protein (chicken, eggs, or tofu), and 2-3 vegetables. Spend 1-2 hours on Sunday cooking, then gradually scale up to 5 days as you get comfortable with the routine.
Q. How do I keep meal prep from getting boring?
Rotate proteins and cooking methods weekly. Use different sauces and seasonings (teriyaki, pesto, curry) on the same base ingredients. Prep components separately rather than complete meals, so you can mix and match throughout the week.
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