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Nutrition / BOLD PERFORMANCE TOOLKIT

# Meal portion scaler

Scale a food label or recipe to the portions you plan to eat.

### Make it your own.

Change the example numbers to match your plan.

Servings plannedCalories per serving (kcal)Protein per serving (g)Carbs per serving (g)Fat per serving (g)

YOUR RESULTS

Total calories

560 kcal

Protein

30 g

Carbohydrate

68 g

Fat

18 g

Enter nutrition per serving. Serving sizes describe the food, not how much you should eat.

Enable JavaScript to update this tool. The values shown are examples.

PUT IT INTO PRACTICE

## How to use this tool.

Scale the nutrition shown for one serving to the number of servings you plan to use.

1.  Check the serving size on the label or recipe.
2.  Enter its calories and macro grams for one serving.
3.  Enter the number of servings, including a decimal for a partial serving, and review the scaled totals.

### A worked example.

Two servings at 280 kcal, 15 g protein, 34 g carbohydrate, and 9 g fat each give 560 kcal, 30 g protein, 68 g carbohydrate, and 18 g fat.

Example inputs illustrate how the tool works.

## Know what the numbers mean.

Every value is multiplied by the serving count. Calories are scaled from the supplied calorie value, not recalculated from macros, so label rounding is preserved. For a mixed meal, scale each food separately before adding the totals.

Your inputs stay in this browser tab. Nothing is sent to Brock. Reloading resets your inputs.

These tools organize targets you already have. For individual nutrition needs, consult a registered dietitian. [Learn how to read food labels from the FDA.](https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label)

[Talk through your training goals](https://bold-performance.vercel.app/contact)

KEEP EXPLORING

## More for your training.

[

### Calories from macros

See the energy represented by protein, carbs, and fat.

](https://bold-performance.vercel.app/tools/macro-calories)[

### Macro target planner

Convert your own calorie target and macro split into grams.

](https://bold-performance.vercel.app/tools/macro-split)[

### Protein per meal

Divide your chosen daily protein target across meals.

](https://bold-performance.vercel.app/tools/protein-planner)

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Source: https://bold-performance.vercel.app/tools/meal-scaling

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