just log the full 112 grams of the chicken you scanned in. SO – if I were cooking a quick meal for myself, I can weigh out and cook that 112 gram portion of raw chicken and call it good. It could be slowing my progress and spending macros on something that’s not even worth the cheat! If I logged 90 grams of “Kirkland chicken tenderloins” because that’s what I put on my plate, I’d be under-logging.

So I just need to make sure I log the higher amount. But I’m still getting all the macros/nutrients/calories of the original weight, since all we lost was water. When I cook it, water will be lost and the meat will shrink and weigh somewhere around 30% less from my experience. So for instance, I buy the frozen chicken tenderloins from Costco which is 1 fat and 23 protein for a 4 oz (112 gram) portion. When you buy a product, the nutrition information listed pertain to that product in THAT state. But for the most part I’ve got it down if I want to be precise and I’ve got shortcuts if I want to estimate. It’s still not totally second nature, and my logging isn’t always perfect. It all sounded totally unrealistic and unsustainable. And what if I change my mind and want more or less!? So much commitment. What if I’m using leftover grilled chicken or taco meat? And I’m certainly not always cooking just my own portion where I can weigh it before and plan it all out. What if I’m at a friend’s house? I’m not always making a recipe fresh. At first I thought it was totally unrealistic. Although I can’t promise I won’t do the same thing. As if I can taste the raw meat to know if I’ve got the right amount in there. (Kind of like when recipes say add salt and pepper “to taste” to your meatballs or something…. When I first started tracking and would hear people recommend weighing things raw… It just made zero sense to me. Weighing meat and veggies before they’re cooked is just the easiest way to be accurate. That is kind of the key to macros after all– finally truly knowing and taking control of exactly what and how much we are putting in our bodies.

Here’s the gist: it’s just all about LOGGING THE ACCURATE AMOUNT OF FOOD.

You can reach your goals! And I want you to stay motivated. Because nobody needs this macro-counting thing to be any HARDER than it already is.

Ok, so first let’s understand what the big deal is about weighing your food raw vs cooked.

Pal calories