Counting Macros

Yep. Food scale. So, say, a chicken breast serving is 4 oz. You weigh that amount and put aside the rest and wala.

So how do you mean "how to calculate?"

I weigh everything get a good digital scale mine came from weight watchers and we've been using it for five years now. And just look at the package see if it says the weight is per frozen on a frozen bag of chicken breast, it unthawed etc. It seems very overwhelming at first but once you get used to weighing stuff it gets easier it makes you so aware of how much you are eating. Example today I wanted a "smear" of peanut butter on my rice cake you can put your rice cake on and then zero it out and then just spread some peanut butter you will be shocked when you start measuring things based upon the serving size of a package how much you're really eating compared to what you thought was a normal serving.

.8 per pound lean body mass = Protein
.4 per pound lean body mass = Fat
the rest can be carbs protein or fat even alcohol in moderation but the only way to " CUT DOWN" is to cut calories or exercise enough to be in a deficit for your caloric intake. I suggest looking at TDEE calculator on google and go from there. Meat, fish, seafood etc I suggest weigh raw unless you plan to food prep like I do. Then you can again use google to figure out your particular food but here is a list to get started..

Good luck It is truly life changing!!

Fish – fillets and steaks, 10 ounces raw = 7 ounces cooked
Fish – whole, dressed, 1.625 pounds raw = 7 ounces cooked
Lobster, meat only, 1.75 pounds raw = 7 ounces cooked
Shrimp – Raw, in shell, 13 ounces raw = 7 ounces cooked
Shrimp – Raw, peeled and cleaned, 11.2 ounces raw = 7 ounces cooked
Chicken – Breast, white meat, 9.1 ounces raw = 6 ounces cooked
Turkey – Breasts, whole, skinless, 10.5 ounces raw = 6 ounces cooked
Beef – Ground, 85% lean, 6.25 ounces raw = 5 ounces cooked
Chicken – Thigh, dark meat, 10 ounces raw = 5 ounces cooked
Lamb – Chops, 11 ounces raw = 5 ounces cooked
Lamb – Roast, leg, boneless, 8.2 ounces raw = 5 ounces cooked
Lamb – Roast, leg, with bone, 11.1 ounces raw = 5 ounces cooked
Pork – Chops, loin, with bone, 12.2 ounces raw = 5 ounces cooked
Roast – Chuck, pot roast, boneless, 7.14 ounces raw = 5 ounces cooked
Steak – Tenderloin, trimmed, 5.5 ounces raw = 5 ounces cooked
Steak – Sirloin, boneless, 6.7 ounces raw = 5 ounces cooked
Steak – Flank, 7.46 ounces raw = 5 ounces cooked
Steak – Ribeye, 6.85 ounces raw = 5 ounces cooked
Steak – Round, bottom, boneless, 7.14 ounces raw = 5 ounces cooked
Steak – Rump, boneless, 8 ounces raw = 5 ounces cooked
Turkey – Ground, 5.9 ounces raw = 5 ounces cooked

bumpbreakcar wrote: »

I'm trying to do the same but my question is

Do you Weigh food cooked or raw?? Or does it not matter

It doesn't matter, as long as you are using the appropriate entry for it. Many USDA foods (think of the basic foods: plain meat/fish, fruit, vegetables, legumes, milk and dairy products, etc) have multiple preparation options for it. There's a USDA entry for "broccoli, raw", one for "broccoli, cooked, drained, with salt", one for "broccoli, frozen", and one for "broccoli, frozen, cooked, drained, with salt".

OP, for "counting" macros, all you have to do is weigh out your portion (preferably in grams), find the appropriate entry for it (you might need to create a custom food if MFP's database doesn't have a gram serving size, or you might need to use the recipe tool to estimate the macros in one of your own recipes), and log. MFP will then spit out the macros for that meal (calories, carbs, fat, protein. I also track dietary fiber). It's not rocket science (I've been "counting" macros for years, because I need to base my mealtime insulin dose off how many carbs I eat).

Edit: Some are going to say that it's best to weigh raw, but it's not the end of the world if you physically cannot do that (like when you're not the one cooking the grilled chicken breast you're having for dinner but still want to weigh it. Just use the "chicken, breast meat only, cooked, roasted" option).