You might be tracking “perfectly”… but still be hundreds of calories off 👇
Let me explain.
100g of chicken raw is not the same as 100g cooked.
When you cook 100g of raw chicken, it usually shrinks to around 70–75g~ So while 100g raw might be ~110 calories, 100g cooked can be closer to 160–170.
And this matters even more with higher-fat meats like ground beef, steak, or salmon. The difference can easily be 100+ calories per serving.
So if someone had 150g chicken, 150g ground beef, and 150g steak/salmon in a day but tracked cooked weights instead of raw they could realistically be off by 200–300+ calories.
Over a week, that’s pushing 1,500–2,000 calories.
That’s the difference between progress and feeling stuck.
Rice and pasta are the opposite. The nutrition label is for the dry weight, but once you add water they expand so you need to account for that when tracking cooked portions.
The big takeaway? the little things add up.
When fat loss is the goal, especially for smaller individuals or many women where calorie targets are lower, there’s less room for error. And if calories aren’t accurate, the deficit isn’t accurate.
Hope this video helped💪 Be sure to save and share with a friend who may find it helpful!
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