Weigh your meat raw, and then weigh that same amount cooked so you know exactly how much it is being dehydrated during the cooking process.
A big mistake I see people make all the time when calculating their macros is they weigh their meat cooked without factoring in the uncooked weight.
This is a pound of raw ground bison.
I will use this as an example of what I'm referring to exactly.
Weight Of Uncooked Meat Vs. Cooked Meat
Uncooked, this pack of Bison is exactly 16 ounces.
I'll show you what a pound of uncooked ground bison actually weighs after it's been cooked and some of the moisture is sucked out of it and it's ready to eat.
After weighing the cooked ground bison, you can see it's only 10.6 ounces (a piece spilled on the counter, hence why the scale shows 10.3 ounces).
After cooking a pound of 90/10 ground bison, it dehydrates down 5.4 ounces, which is obviously a significant amount and could easily lead to greatly underestimated macros.
If you're cooking your meat and then you're putting it on a scale to measure it, I strongly advise that you get the pre-cooked weight first and then you compare it to the cooked weight to make sure you don't have inaccurate macros.
On the back of the ground bison package, you can see that it has 4 servings of 4 ounces of raw meat (16 ounces total, or 1 pound).
If you're eating all of it, that would be 760 calories.
But when it's cooked, it gets dehydrated down to only 10.6 ounces.
That 10.6 ounces of cooked meat equates to that same 760 calories.
If you weighed out 16 ounces cooked, you'd actually end up accidentally eating 1,147 calories without even realizing it.
HUGE Macros Mistake | Weigh Your Meat Uncooked, And Then Compare That To The Cooked Weight
I'm assuming most of you guys are probably cooking more than one day's worth at a time, just like I usually do.
If you throw 4 lbs of red meat into your pan to cook it, it will end up weighing much less after it is ready to eat than it was raw.
Also, many people don't get their meat pre-packaged in convenient 1 pound increments.
They just buy a big log of lean ground beef, and they'll throw it in the pan and cook it all up.
Once cooked, they'll put it in a container, and they'll measure the meat each day as they eat it.
As a result, each day when they're portioning their meals they are severely underestimating what they are consuming as they are measuring the cooked weight and completely forgetting that the raw weight was much heavier than the current cooked weight.
If I wanted to eat half of a pound of ground bison for example, I would weigh out the raw weight (if I didn't already have 1 pound packages), and then compare it to the cooked weight, and then using that formula moving forward I would know that each half pound of ground bison is actually only 5.3 ounces after it has been cooked.
In other words, the macros of 5.3 ounces of cooked ground bison = the macros of 8 ounces of raw uncooked ground bison.
For example, they want a half-pound of ground bison, they'll put in eight ounces on the thing, but in reality, it's only 5.3 ounces when it's cooked.
Don't make this common mistake, as there are a lot of people overeating without even realizing it.