FitScale
Stop Guessing: Calculate exactly how weight and calories change during cooking.
Tools
What is the FitScale Calculator?
The FitScale Calculator converts raw food weight to cooked weight and automatically calculates nutrition values (calories, macros). Perfect for bodybuilders, fitness athletes, meal-prep enthusiasts, and anyone tracking their nutrition precisely.
How does the conversion work?
Foods change their weight during cooking through water loss or absorption:
- Meat loses water → becomes lighter (factor <1.0). Example: 200g raw chicken → 130g cooked
- Grains absorbs water → becomes heavier (factor >1.0). Example: 100g raw rice → 250g cooked
Common Tracking Mistakes
❌ Wrong: Multiply cooked weight with raw nutrition values
✅ Correct: Always start from raw weight – calories stay the same!
| Food | Factor | 100g raw | kcal | Prot. | Carb. | Fat |
|---|---|---|---|---|---|---|
| Chicken Breast | 0.65 | → 65g | 165 | 31g | 0g | 3.6g |
| Lean Beef | 0.7 | → 70g | 130 | 22g | 0g | 4.5g |
| Salmon | 0.75 | → 75g | 208 | 20g | 0g | 13g |
| Ground Beef | 0.75 | → 75g | 250 | 26g | 0g | 15g |
| Pork Cutlet | 0.8 | → 80g | 143 | 20g | 0g | 7g |
| Lentils | 2.8 | → 280g | 353 | 25g | 60g | 1g |
| Red Lentils | 2.5 | → 250g | 358 | 24g | 63g | 2g |
| Kidney Beans | 2.8 | → 280g | 333 | 24g | 60g | 1g |
| Chickpeas | 2.6 | → 260g | 364 | 19g | 61g | 6g |
| White Rice | 2.5 | → 250g | 365 | 7g | 80g | 0.5g |
| Quinoa | 3 | → 300g | 368 | 14g | 64g | 6g |
| Oats | 4 | → 400g | 389 | 17g | 66g | 7g |
| Pasta | 2.5 | → 250g | 371 | 13g | 75g | 2g |
| Couscous | 2.5 | → 250g | 376 | 13g | 77g | 0.6g |
| Bulgur | 2.5 | → 250g | 342 | 12g | 76g | 1.3g |
| Broccoli | 0.9 | → 90g | 34 | 3g | 7g | 0.4g |
| Sweet Potato | 1 | → 100g | 86 | 2g | 20g | 0.1g |
| Spinach | 0.25 | → 25g | 23 | 3g | 4g | 0.4g |
| Potatoes | 1 | → 100g | 77 | 2g | 17g | 0.1g |
| Tofu | 0.95 | → 95g | 76 | 8g | 2g | 4.8g |
| Eggs | 0.85 | → 85g | 155 | 13g | 1g | 11g |
| Tuna (Canned) | 1 | → 100g | 116 | 26g | 0g | 1g |
Frequently Asked Questions
How much cooked chicken do I get from 200g raw chicken?
200g raw chicken yields about 130g cooked chicken (factor 0.65). The weight reduces due to water loss during cooking. Important: Calories stay the same! 200g raw chicken has 330 kcal, and the 130g cooked chicken also has 330 kcal.
Why does weight change during cooking?
Foods change weight through water loss or absorption. Meat loses water and becomes lighter (factor <1.0), while grains like rice absorb water and become heavier (factor >1.0). The FitScale Calculator accounts for these factors automatically.
Do calories stay the same when cooking?
Yes! Calories always stay the same when cooking. Only the weight changes. If you cook 100g raw rice with 365 kcal, you'll have 250g cooked rice with the same 365 kcal. That's why it's important to always start from raw weight.
Who is the FitScale Calculator for?
The calculator is ideal for bodybuilders, fitness athletes, meal-prep enthusiasts, and anyone tracking their nutrition precisely. Especially useful for apps like MyFitnessPal or YAZIO, where nutrition values are often given for raw weight.
How accurate are the cooking factors?
The cooking factors are based on USDA data and our own measurements. They are average values and may vary slightly depending on cooking method. For precise tracking, we recommend weighing food before cooking.