This is a bit easier to track since most of us weigh food after it’s been cooked. Weigh food cooked and find/create accurate entries for cooked weight | 6 oz cooked = 6 oz COOKED log in MFP.This method is great for those who enjoy cooking a majority of their meals at home on a meal-to-meal basis, athletes needing to make weight for a particular competition, and those looking to really take their body composition to the highest levels. This is the most straightforward way to log, though it may not be the most convenient for you. Weigh food raw and log it as raw | 6 oz raw = 6 oz log in MyFitnessPal.3 Ways to Track Your Protein Macros Accurately: The difference is 12g protein and 40 calories per meal. The 4 oz cooked is actually 5.3 oz raw chicken which logs as 47g protein, 165 calories We had it cooked which means it weighed even more raw. So when it’s cooked and water evaporates, it will weigh less. Raw chicken weighs more because of water content. If we weigh out 4 oz of COOKED chicken and log as 125 calories, we are forgetting that 4 oz of chicken is referring to 4 oz RAW chicken. If you do this over the course of a week, you could be eating additional +1,000 calories accidentally !Įxample: If you ate 4 oz of cooked chicken 3 times a day and didn’t log it as 5.3 oz of raw chicken, you unintentionally forgot to log 252g protein and 840 calories. This can throw off your total macros for the day without you even knowing it. A common mistake is to weigh a food after it has been cooked BUT use the raw nutrition facts to log the food. We need to pay attention to how the food is prepared when we are weighing and logging it. Tracking Macros in MyFitnessPal | Cooked vs. The macros were simply condensed into a smaller piece of chicken. The chicken went from being 8 oz raw to 6 oz cooked, about 25% loss in volume but the amount of protein and fat present didn’t change at all. You will see the chicken change in shape, size and weight on the scale after you cook it. If your chicken breast lists the serving size of 8 oz on the package, it is for raw chicken. Nutrition labels reflect raw data unless specifically noted.
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