Recommended Portions per Person
| Meal Type | Protein (g) | Carbs (g) | Veggies (g) | Calories |
|---|---|---|---|---|
| Balanced Adult | 120–150 | 150–200 | 200–300 | 600–800 |
| Light / Diet | 80–100 | 100–150 | 250–400 | 400–600 |
| Athlete | 180–250 | 200–300 | 200–300 | 900–1200 |
| Kids (4–12) | 60–90 | 100–150 | 150–250 | 400–600 |
| Party / Buffet | 150–200 | 200–300 | 150–250 | 800–1000 |
The Ultimate Meal Portion Calculator: Feed Any Crowd Perfectly
Never run out — or waste food — again. Our Meal Portion Calculator tells you exactly how much protein, carbs, and veggies to cook per person. Perfect for meal prep, family dinners, parties, BBQs, and special diets.
Why Portion Control Matters
Overcooking wastes money and food. Undercooking leaves guests hungry. The USDA recommends 4–6 oz protein, ½–1 cup carbs, and 1–2 cups veggies per adult. But needs vary by age, activity, and event type.
How to Use the Meal Portion Calculator
- Enter Number of People: 1 to 100+
- Select Meal Type: Auto-fills balanced portions
- Customize (optional): Adjust macros
- Get Total Amounts: In grams, ounces, and servings
Example: 6 adults (balanced) → 780g chicken, 1.05kg rice, 1.5kg broccoli.
Standard Portions by Food Type
- Chicken/Beef/Fish: 120–150g (4–5 oz) cooked
- Rice/Pasta (dry): 60–80g → 180–240g cooked
- Potatoes: 200g per person
- Salad: 100–150g greens + 50g toppings
- Bread: 1–2 rolls (50g each)
Portion Adjustments by Demographic
| Group | Protein | Carbs | Veggies |
|---|---|---|---|
| Adults (Moderate) | 130g | 175g | 250g |
| Teens | 150g | 200g | 200g |
| Kids | 75g | 125g | 180g |
| Athletes | 220g | 250g | 250g |
Party & Buffet Rules
- 3–4 appetizers per person
- 150–200g meat (multiple options)
- Plan 1.5x for big eaters
- Include vegetarian: 1 dish per 5 guests
Meal Prep Tips
- Cook protein in bulk (grill, bake, slow cooker)
- Pre-portion into containers (use food scale)
- Freeze extras within 2 hours
- Reheat to 165°F (74°C)
Weight Loss & Diet Portions
- Keto: 70% fat, 20% protein, 10% carbs
- Low-Cal: 500–600 cal/meal, high volume veggies
- Intermittent Fasting: Larger meals, fewer servings
Common Mistakes
- Measuring raw vs cooked weight (chicken shrinks 25%)
- Forgetting sides (bread, drinks, dessert)
- Not accounting for leftovers (plan 10–20% extra)
- Overestimating kids’ appetites
Cooking Yield Guide
- 1 lb raw chicken → 12 oz cooked (3–4 servings)
- 1 cup dry rice → 3 cups cooked (3 servings)
- 1 lb ground beef → 12 oz cooked
Global Portion Norms
- USA: Large portions, 6–8 oz protein
- Japan: Small, balanced, 100g protein
- France: 3-course, moderate
- India: Rice-heavy, 200g carbs
Pro Tips
- Weigh cooked food for accuracy
- Label containers: “Chicken 130g, Rice 175g”
- Offer 2–3 protein options at parties
- Scale up soups/stews safely
Pair with Other Tools
Need to scale a recipe? Use our Recipe Scaling Calculator. Cooking meat? Try Meat Cooking Time.
Conclusion
Stop guessing. Use our Meal Portion Calculator to cook the right amount every time. Save money, reduce waste, and feed everyone perfectly. Explore more in our Cooking Calculators section.