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Tracking Macros of Raw vs Cooked Meat

Tracking macros of raw or cooked meat
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A very common question: “do I weigh my food raw or cooked?”

The answer is whichever is easier for you, as long as you’re consistent with it!

If you’re relying on nutrition labels of food, they will always refer to raw portions. If you’re buying burgers, the label refers to the uncooked weight. The same goes for all products, not just meat: rice, pasta, etc. If you cook up some ground beef and then weigh out a 4oz portion, tracking it as such will be inaccurate- you’re actually consuming more than 4oz!

It’s not a set-rule, but you can safely assume that cooked meat will lose about 25% of its weight once it’s cooked. I’ve personally tested this and it’s accurate in most cases. Obviously things like the type of meat, the cooking method, or the sauces/liquids used in the cooking process will contribute slightly to the final weight. But in general, you can use this as your guide.

Let’s say you get a salad with grilled chicken and want to know how much chicken you’re actually eating. You weigh it out and you get 6oz. Simply divide 6 by 0.75, which gives you 8oz of raw chicken. For tracking your macros, you’d track 8oz of chicken, not 6oz.

I always recommend weighing out portions of raw food for the most accurate tracking. But I fully understand that is not always possible. Use this simple method to safely track your meat portions next time around!

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