If you’re tracking your food but unsure whether to log your protein cooked or raw, this episode is for you.

This is a quick, practical breakdown of how I log protein and why it matters, especially if you’re working toward fat loss in menopause.

When protein cooks, it loses water and typically shrinks by about 25%. That means if you’re not accounting for that, you could be underestimating your protein and calories.

In this episode, I walk you through exactly how to calculate it easily plus a little tracking hack that I use as well. If you're already logging it a certain way, then by all means, please keep doing it your way!

• Protein shrinks when it’s cooked
• The 25% rule and how to use it
• How to convert cooked weight back to raw
• Why I prefer logging protein as raw in MyFitnessPal
• A simple math hack to make this easy (no overthinking required)

This is one of those small details that can make a big difference in your results.

If you’ve ever felt like you’re doing everything right but not seeing progress, tightening up your tracking could be the missing piece.

And if you need help dialing this in, feel free to reach out to me directly.

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Cooked weight vs raw weight: How I log my protein