Why does a 16 oz steak only weigh 13 oz after cooking?

Thermal evaporation of water and rendering of intramuscular fat naturally reduce raw steak weight by 15% to 22% during medium-rare cooking.

How does bone affect steak yield?

A bone-in ribeye or T-bone contains 15% to 20% non-edible bone mass, meaning a 20 oz raw bone-in steak yields roughly 13 oz of cooked edible meat.

Should I weigh steak raw or cooked for my nutrition macros?

Weighing raw is recommended for macro tracking. If weighing cooked steak, multiply by 1.18 (for medium-rare) to calculate the raw equivalent weight.

How long should I rest my steak?

Rest steaks on an elevated wire rack for 6 to 10 minutes (about half the cook time) to allow internal pressures to equilibrate and prevent juice purge.

Does a well-done steak lose protein compared to rare?

No. Total protein mass remains identical; well-done steak simply loses more water, concentrating the protein density per ounce.

Why does the reverse-sear method reduce steak shrinkage?

Gentle 225°F convection avoids abrupt actin shock, preserving up to 15% more intracellular moisture than direct high-heat pan searing.

Raw Steak to Cooked Weight Calculator (Thermal Evaporation)

Steaks lose between 11% and 34% of raw butcher weight during cooking through thermal moisture contraction and fat melting. Calculate exact cooked plate weight for ribeyes, strips, filets, and sirloins across every doneness tier.

Pro Tip for Raw Steak to Cooked Weight Calculator (Thermal Evaporation): 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

Raw Butcher Weight 16 oz raw

Primal Steak Cut

Target Doneness Level

Cooking Technique

Calculated Targets

Primary Target

Optimal Target

Cooked Weight Oz

Shrinkage Pct

Cooked Protein G

Rendered Fat G

Rest Time Min

Doneness Level	Core Plate Temp	Shrinkage %	16 oz Boneless Plated Yield	16 oz Bone-In Edible Yield
Rare	120°F - 125°F	10% - 12%	14.1 - 14.4 oz	11.8 - 12.2 oz
Medium-Rare (Gold Standard)	130°F - 135°F	15% - 18%	13.1 - 13.6 oz	11.0 - 11.4 oz
Medium	140°F - 145°F	20% - 24%	12.1 - 12.8 oz	10.0 - 10.6 oz
Medium-Well	150°F - 155°F	25% - 28%	11.5 - 12.0 oz	9.3 - 9.8 oz
Well-Done	160°F+	30% - 35%	10.4 - 11.2 oz	8.2 - 8.8 oz

Precision Chef & Butchery Protocol

1

Slow Low-Oven Convection (225°F): Bringing the core to 115°F in a low 225°F oven reduces violent moisture boiling, retaining up to 35% more water than high-heat frying.
2

Overnight Surface Desiccation: Dry-brining in the refrigerator removes exterior surface water, enabling a 45-second sear without boiling the outer meat.
3

45-Second Tallow Flash Sear: Sear in screaming-hot cast iron (500°F+) with Pasture-Raised Tallow for only 45 seconds per side to form a crust without cooking the center.
4

8-Minute Wire-Rack Rest: Rest before slicing to allow contracted protein fibers to re-bind free juices, preventing board bleed-out.

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