Raw to CookedConverter

Meal prep · Portion weights · Macro tracking

Raw to cooked weight calculator

Know how much cooked food to put in your meal-prep containers when your macro target is a raw or dry weight.

Convert chicken, beef, rice and pasta in either direction using a typical estimate or your own measured cooking yield.

Open the converter

Free to use. No account required.

One batch. A clearer portion.

Plan and log your raw or dry portion using the matching entry in your macro tracker. Then let the calculator tell you how much cooked food to put on your plate. Meat can lose water and fat during cooking, while rice and pasta absorb water, so cooked weights vary.

Raw batch
1,000 g
Cooked batch
750 g
Cooking yield
75%

In this illustrative batch, a 200 g raw target = 150 g cooked portion. This is an example, not a standard yield for any food.

No manual maths needed. Enter your raw or dry target in the calculator, or save your batch weights for a portion estimate based on how you cook.

Calculate my cooked portion

Meal-prep weight FAQs

For consistent macro tracking, weigh meat raw and rice or pasta dry, then log that weight against a matching raw or dry entry in your tracker. These entries let you plan your portions before cooking, without relying on a generic cooked weight that may differ from your batch. Use the calculator to find how much cooked food to weigh out for that target. If you use a cooked entry instead, it must match the cooked food and weight. The converter estimates portion weights, not calories or nutrients.

Ready to portion your next meal?

Choose your food, cooking method and the weight you know.

Convert a portion