Cooking and Macros

[Wellington]

I'm concerned about the accuracy of my macros whilst cooking.

When I grill my oily fish I notice a lot of fat escapes from the fish and down the grill.

I log what I eat on fitday.com and I'm very meticulous about every macro and calorie.
I've noticed that the fat in raw vegetables and cooked vegetables change by quite a lot.
For example 100g of raw broccoli contains 34 cals and 0.4g of fat whereas 100g of cooked broccoli contains 54 cals and 2.7g of fat.

I'm concerned that despite my best efforts my calories and macros may not be what I think they are.

Should I maybe bake my oily fish to preserve the fat better?
Should I just put my vegetables as "raw" in fitday.com as I usually oven cook them if I eat them?

Any suggestions?

[DennisR1977]

2.7 grams of fat in cooked broccoli? Unless you're actually cooking it in fat, that's not correct.

You're over thinking it. Just log and eat, it doesn't need to be so difficult.

[Wellington]

2.7 grams of fat in cooked broccoli? Unless you're actually cooking it in fat, that's not correct.

You're over thinking it. Just log and eat, it doesn't need to be so difficult.

Should I just weigh my food and log it all as raw?

I'm slightly concerned that I heavily rely on fitday.com to be accurate but according to them the difference between 100g of raw broccoli and 100g of cooked broccoli is 20 calories that come from just over the additional 2g of fat that have miraculously appeared.

[BLK00TJ]

2.7 grams of fat in cooked broccoli? Unless you're actually cooking it in fat, that's not correct.

You're over thinking it. Just log and eat, it doesn't need to be so difficult.

Maybe the website assumes everyone cooks everything with butter. I use raw info and add in whatever I add to the meal. I do a lot of my cooking in a wok that always starts with 1 tbsp of olive oil that is added to the macros along with the meat and veggie that is being prepared.

[Wellington]

I've just had a look at the mackerel I've been eating.

100g cooked is:
Cals 222
Fat 13.8
Protein 22.6

100g raw is:
Cals 167
Fat 9.4
Protein 19.3

Would people suggest I weigh it raw and use those stats and then cook it?

I'm beginning to think I've been selling myself short on calories and macros.

[Th3Juic3dCpt]

Just track and eat man, those little things aren't worth tampering about. And why not try myfitnesspal?

[BLK00TJ]

Cooking in itself does not add calories. You can't make energy out of nothing. If you could you'd be filthy rich. Adding oil, butter, and such while cooking will add to the total calories of the recipe so just add the raw number and include data for oil if you use it.

[Wadecounty7]

Cooking in itself does not add calories. You can't make energy out of nothing. If you could you'd be filthy rich. Adding oil, butter, and such while cooking will add to the total calories of the recipe so just add the raw number and include data for oil if you use it.

Also, meat weighs less after you've cooked it (due to water escaping) so you have to factor that in.

[cubaboymatt1316]

I've just had a look at the mackerel I've been eating.

100g cooked is:
Cals 222
Fat 13.8
Protein 22.6

100g raw is:
Cals 167
Fat 9.4
Protein 19.3

Would people suggest I weigh it raw and use those stats and then cook it?

I'm beginning to think I've been selling myself short on calories and macros.

You either weigh it raw, log it, cook it, then eat it (most meat/fish should use this method). OR you cook it, weigh it, log it, then eat it (bacon will usually be this method).

100g of cooked fish is about 120-130g of raw fish. It's usually easier to find raw nutritional value, especially for meat, so I would always weight it raw, log it, and then enjoy eating the **** out of it.

[Wellington]

You either weigh it raw, log it, cook it, then eat it (most meat/fish should use this method). OR you cook it, weigh it, log it, then eat it (bacon will usually be this method).

100g of cooked fish is about 120-130g of raw fish. It's usually easier to find raw nutritional value, especially for meat, so I would always weight it raw, log it, and then enjoy eating the **** out of it.

Sounds like a plan :-)