THERMAL SHRINKAGE & PROTEIN DENSITY
Protein Target Meat Scaler
Raw meat loses 20%–35% of its weight to water and fat evaporation in the pan. Input your target meal protein goal and get the exact raw butcher scale weight needed before cooking.
1. CHOOSE PROTEIN SOURCE:
45g PROTEIN
20g (Light Snack)45g (Standard Lifter Meal)90g (Mega Portion)
RAW SCALE WEIGHT (BUTCHER)
6.9 OZ
196 grams on kitchen scale
COOKED YIELD (PLATE)
5.2 OZ
147g (after -25% water/fat loss)
CALORIE DENSITY
216 KCAL
P: 45g | F: 2.9g | C: 0g
PROTEIN: 45g (83%)FAT: 2.9g (12%)CARBS: 0g
PORTIONING DIRECTIVE: 6 oz raw yields ~4.5 oz cooked with 39g pure protein and <3g fat.
INDEXED PROTEIN DENSITIES & COOKING SHRINKAGE
| Protein Cut | Raw Protein (100g) | Cooked Protein / Oz | Avg Shrinkage % | Raw Calories (100g) |
|---|---|---|---|---|
| Chicken Breast (Boneless Skinless) | 23g | 8.8g / oz | -25% | 110 kcal |
| Chicken Thighs (Boneless Skinless) | 20g | 7.6g / oz | -28% | 130 kcal |
| Ground Beef (93/7 Lean) | 21.5g | 7.8g / oz | -22% | 150 kcal |
| Ground Beef (80/20 Chuck) | 17.5g | 7.2g / oz | -32% | 250 kcal |
| Atlantic Salmon Fillet | 20.5g | 7.1g / oz | -18% | 205 kcal |
| Pork Tenderloin (Center Cut) | 22g | 8.2g / oz | -23% | 115 kcal |
| 100% Liquid Egg Whites | 11g | 3.5g / oz | -10% | 50 kcal |
| Extra Firm Tofu (Pressed) | 10g | 3.4g / oz | -15% | 90 kcal |