Raw vs Cooked Weight: Why It Matters for Macros

One of the biggest mistakes in macro tracking is confusing raw and cooked food weights. This can throw off your protein, carbs, and calorie numbers without you realizing it.

Why raw and cooked weights are different

When food is cooked, it either loses or gains water. Meat usually loses water and becomes lighter, while foods like rice absorb water and become heavier. This changes the weight, but not the total macros.

Example: chicken breast

• 100g raw chicken ≠ 100g cooked chicken
• After cooking, chicken loses water and weighs less
• Macros stay the same, but the weight changes

Why this matters for your macros

If you track cooked food as raw (or the opposite), your numbers will be inaccurate. This is one of the main reasons people struggle to hit their macro targets consistently.