How much meat do you need this week?

Enter your daily protein goal, pick one meat, and get the raw weight to buy — for the whole trip and for each day.

Daily protein goal (grams) Days you are shopping for (1 to 7)

Pick one meat Ground beef 73/27 14.4g protein per 100g raw Ground beef 80/20 17.2g protein per 100g raw Ground beef 90/10 20.0g protein per 100g raw Chicken breast, boneless skinless 22.5g protein per 100g raw Chicken thigh, boneless skinless 19.7g protein per 100g raw

Your shopping list

	Buy total	Per day
Grams
Ounces
Pounds
Kilograms

How the math works

Total protein for the week = daily goal × days

Raw weight in grams = total protein ÷ protein per 100g × 100

Per day raw weight = weekly raw weight ÷ days

Buy by raw weight

This list is in raw weight — the weight on the package at the store. Weigh your portions raw, before cooking, for the most accurate protein count. Cooking does not remove protein. It mostly removes water, so cooked meat weighs about 25% less than it did raw, but it still holds the same protein. That is why you buy and plan by raw weight. Do not use these raw numbers to judge a cooked portion: a smaller cooked piece can still hold all the protein from the larger raw piece you started with.

This is general information, not medical advice. The protein values are planning figures from USDA FoodData Central SR Legacy — ground beef 80/20 is FDC 174036 and ground beef 90/10 is FDC 174030. Check your package label, because labels vary. Source: USDA FoodData Central.