How To Track Macros

Did you know that there is a difference in the weight of food when it’s cooked and when it’s raw? Raw food loses on average of 25% once it is cooked. This is due to the water evaporating. There are multiple different cooking methods and depending on how you cook your food will base how much weight is being lost in that particular food type.

There are multiple mistakes people make when logging their food into MyFitnessPal. I am going to try and help make this process seem less overwhelming!

Nutrition labels reflect the raw weight in food unless noted otherwise. We need to pay attention to food when we are preparing it. If you notice, after you’ve cooked your meat it has SHRUNK!!! So you may ask me, do I need to weigh my food before or after? The best way to get the most accurate and consistent food measurement is to weigh and log food before cooking. Most whole foods, like whole grains, lean proteins and vegetables typically come uncooked and are calculated for nutrition when uncooked.

The fats we use to cook our food are often left out of calculations, too. For example, if you’re weighing chicken after it has been cooked, you might just weigh the chicken and forget to add the avocado oil that was used. Doing so would alter your calorie count and macros. When you enter raw food prior to cooking, you’ll be more likely to factor in all the other parts of the recipe used to create the finished product.

Final takeaways, weighing your food raw = MyFitnessPal log. If you are weighing your food cooked = COOKED in MyFitnessPal log. A conversion that can also help simplify this for you is the following…

Raw Weight = Cooked Weight / 0.75

The key is finding what works best for you so that you can sustain a healthy lifestyle routine. Are you looking for more guidance and structure? Reach out, I’m here to help!

Coach Lenzie



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