Have this ready
Your recipe totals, a food scale if portioning by weight, and the weight of the empty container.
Start with one complete recipe total
Add the ingredients and quantities actually used. Include additions such as cooking oil, sauce and toppings if they are part of the batch. Review whether each food record describes the ingredient as weighed, rather than mixing a raw quantity with a cooked record.
If the totals come from a recipe website, check that its ingredient amounts match your batch. A per-serving figure is not a whole-recipe total. Multiply or recalculate from the stated serving basis before putting it into the divider. The divider cannot validate your ingredient records.
Choose equal servings or a weighed portion
For equal servings, divide each whole-recipe total by the number of portions. This assumes you distribute the food evenly. Four containers do not necessarily contain four equal portions merely because the containers are the same size.
For portions by weight, weigh the finished food without the pot or container. Divide your served weight by that finished batch weight, then multiply each whole-recipe total by the resulting fraction. Use the same weight unit for both numbers. Our tool asks for grams so they cannot be mixed accidentally.
A worked example, with hypothetical numbers
Suppose a recipe totals 1,600 kcal and 80 g of protein, and the finished dish weighs 1,000 g. A 250 g portion is one quarter of the batch, so its allocated totals are 400 kcal and 20 g of protein. Four equal portions give the same result. These numbers explain the calculation; they are not a measured meal.
The calculation assumes nutrients are evenly distributed through the dish. A portion with most of the meat and little of the sauce may not have the same nutrition per gram as the rest. Separate components when that is a better description of what you served.
Save the basis, not only the answer
Keep the recipe total and finished weight with the saved recipe, so tomorrow’s portion uses the same basis. If you change an ingredient or batch size next time, review the totals and weigh the new batch. Reusing the old per-gram figure can silently reuse an old recipe.
This method allocates entered nutrition; it does not measure nutrients, account for food left in the pan, or decide how much you should eat. If you need nutrition management for a medical condition, use advice from a qualified professional rather than a general-purpose divider.