How many calories are in standard steak sizes (6 oz, 8 oz, 12 oz, 16 oz)?

For a standard Choice NY Strip: 6 oz = ~390 kcal (36g protein, 25g fat); 8 oz = ~520 kcal (48g protein, 34g fat); 12 oz = ~780 kcal (72g protein, 51g fat); 16 oz = ~1,040 kcal (96g protein, 68g fat).

How much does bone weight reduce the actual edible calories in a T-Bone or Porterhouse?

A T-bone contains ~15% to 20% bone weight, while a large Porterhouse contains ~18% to 22% bone. In a 20 oz Porterhouse, approximately 4 oz is non-edible bone, leaving 16 oz of edible tenderloin and strip meat.

How much edible cooked meat do you get from a 16 oz raw steak?

A 16 oz boneless steak typically loses ~25% moisture during medium-rare cooking, yielding approximately 12 oz of cooked steak. The protein and fat remain identical to the 16 oz raw state.

Which steak size and cut offers the highest protein with the lowest calories?

An 8 oz raw top sirloin or filet mignon provides ~50g to 54g of protein for only ~360 to 440 calories, compared to an 8 oz ribeye which delivers ~550 to 660 calories.

Why do thicker 2-inch steaks retain more moisture than thin 0.75-inch steaks?

Thick-cut steaks have a lower surface-area-to-volume ratio. High cooking heat only affects the outer perimeter, preserving the central core moisture and yielding ~78%–82% cooked weight compared to ~70% for thin steaks.

How do restaurant steak ounces compare to raw butcher shop weights?

Restaurant menus list the raw (pre-cooked) weight of the steak unless specifically stated otherwise. A '12 oz ribeye' on a menu will arrive on your plate weighing approximately 9 to 9.5 oz cooked.

Steak Calories by Ounce & Gram Size Calculator (6oz to 32oz)

Calculate calories, protein, and fat across all steak portion sizes from 6oz petite cuts to 32oz Tomahawks, incorporating cut selection, bone tare deductions, and cooked yield dynamics.

Pro Tip for Steak Calories by Ounce & Gram Size Calculator (6oz to 32oz): Always measure with an instant-read thermometer probe and rest pasture-raised meats on an elevated wire rack for optimal juiciness and flavor retention.

Variables & Parameters

Primal Steak Cut

Size Selection Method

Steakhouse Standard Portion Size

Custom Raw Weight (oz) 14 oz raw

Raising & Marbling Standard

Calculated Targets

Primary Target

Optimal Target

Total Calories

Protein Grams

Fat Grams

Cooked Plated Oz

Macro Split

Raw Portion Size	Cooked Plated Mass	Calories (pasture-raised)	Protein (g)	Fat (g)
6 oz (170g) - Petite Lunch Cut	4.8 oz	390 kcal	36.0 g	27.0 g
8 oz (227g) - Classic Dinner Cut	6.4 oz	520 kcal	48.0 g	36.0 g
12 oz (340g) - Hearty Steakhouse Cut	9.6 oz	780 kcal	72.0 g	54.0 g
16 oz (454g) - Primal 1-Pounder	12.8 oz	1,040 kcal	96.0 g	72.0 g
32 oz (907g) - Giant Tomahawk (Bone Deducted)	17.6 oz edible	1,380 kcal	128.0 g	96.0 g

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