Measuring Meat For Proper Macros

Raw vs Cooked Chicken Thighs

When buying meat 99% of the time it’s in a raw content. And for most not all servings sizes are 4 ounces. Which is 4 ounces in a raw content.

So just cooked 10 ounces (weighed raw) of Boneless Chicken Thighs. Cooked it on a George Foreman grill. So basically a flat top. After I let cook for 5 minutes or so. I re weighed it to see/show the weight difference. And as you can see the difference 10 oz to 8.4 oz. Now what does that mean? Means during the cooking process the meat will lose 15-25% of its gross weight due to loss of moisture. But that doesn’t change the calorie/macro nutrient content. Just the weight.

Now a good rule of thumb , but still isn’t 100% accurate. Weighed meats raw is always best.


Raw weight X .75 = cooked weight


Cooked weight divided by .75 = raw weight

Calculating Macros:

1g Fats = 9 Calories

1g Carbs = 4 Calories

1g Protein = 4 Calories