Start with one finished recipe
First calculate the nutrition for every ingredient in the full recipe. The recipe macro calculator can total those values. Next, weigh the finished edible batch without the pot or pan.
For each container, divide its food weight by the finished batch weight. Multiply that fraction by the recipe's total calories, protein, carbs, and fat.
A four-container example
A cooked batch weighs 1,800 grams and contains 2,400 calories, 160 grams of protein, 280 grams of carbs, and 72 grams of fat. One container holds 430 grams of food.
That container holds 430 ÷ 1,800, or 23.9% of the batch. Its estimate is 573 calories, 38.2 grams of protein, 66.9 grams of carbs, and 17.2 grams of fat.
Uneven portions are not an error
Meal-prep containers rarely land on exactly the same weight. The heavier container gets a larger share of the recipe totals. This weight-based method handles all portions at once, so you do not need to rebuild the same recipe for every lunch.
The full homemade meal macro guide covers ingredient sources, cooked yield, and the mistakes that change the estimate most.
Use the weight check before saving
If the portions total less than the batch, the difference is food that has not been allocated yet. If they total more than the batch, check whether you included a container or forgot to tare the scale.
The result assumes ingredients are mixed evenly. A container with visibly more meat, sauce, or another ingredient may not match the batch-wide estimate.
Save the usual serving, not every container forever
Once you know the per-container numbers, save the portions you actually repeat. If your lunch is usually around 450 grams, keep that as an editable Mori meal and change the weight when a container is noticeably smaller or larger.
Rebuild the entry when the recipe changes. A new sauce, extra oil, different rice amount, or swapped protein changes the batch total before the portion math starts.
Common questions
Should I use raw or cooked weight?
Use the cooked batch weight and cooked portion weights together. Keep ingredient nutrition matched to the state used by its label or database entry.
Does water loss change the recipe's total calories?
Water loss changes the batch weight, not the nutrition totals you entered. It changes how much nutrition is assigned to each gram of finished food.
What if I eat straight from the remaining batch?
Weigh the amount removed and enter it as another portion. You can also use the portion calculator when you only need one serving. If it becomes a usual lunch, save the common portion with the weighed repeat meal calculator.