I don't have a scale so how do you figure out calories in different meats without one? Last night I baked some boneless skinless chicken strips. The package bases calories on ounces. Should I just get a scale? I'm worried that I am underestimating my calory intake.

I would get a scale. I know meats cook to a lessor ounce than what they are raw. I don't eat a lot of chicken so I don't really know how those go but I know with steaks mine usually cooks down from say 8 ounces to 6 or so. I also use it to weigh fruits and veggies so it is very handy!

So, do you go by ounces before or after the meat is cooked? That really sounds like a stupid question but it is confusing to me. Thanks for your reply. I think I will get a scale. It will help a lot I'm sure.

I use my scale for everything! If it's raw meat, I usually stay closer to 4oz, while for cooked meat, I stay closer to 3oz.

Thanks, that makes sense. I have no idea how many calories I ate in the chicken last night. I ate 2 pieces and I just guessed that it was 150 calories. I don't like guessing though because I could be underestimating my intake. For all I know, those two pieces of chicken could have been 250 calories. Oh well. It will just take time for me to get used to counting calories.

My digital scale was $20 dollars. Best weight loss dollars I ever spent.

How many calories did the package say ? I would assume they mean uncooked calories unless they say otherwise.

I would invest in a digital scale because it totally helped me learn my portion sizes (for everything from rice, veggies and meat. I tend to go by grams instead of ounces.)

I usually weigh raw and all before cooking or marinading so I know the calorie count beforehand. For now since you don't have a scale (yet), a serving size (110-120 calories) of chicken is approx. the size and thickness of a full deck of playing cards but I'm not sure if that comparison is for raw or cooked- anyone, please feel free to chime in on this.

I wouldn't worry too much about last night's chicken since what's done is done.

The package said 2 ounces is 100 calories. I have heard of the deck of cards comparison and the amount I ate was slightly more than that so I just guessed 150 based on that and what the package said. I just don't like the guesswork. I'm gonna get a scale soon.

I agree, it would be good for you to buy a scale. There's no perfect way for telling how much you're eating without one. Even a cheap $10 is better than none.

I don't weigh (just myself!). I think it's worked well so far for me.

I looked up how different portions of meat looked at different weights and when I was still new at all of this I actually held up a deck of cards or my iPod to the meat to see. Now I just visually estimate. I'm sure that makes people cringe, but weighing would really NOT be good for me and I'm sure I'd develop an eating disorder.

I looked up the calories of cooked meat most of the time, unless I'm positive of the raw weight (then I'll look up the calories of the raw meat).

I got my scale. Some of you say you measure a lot of your food. This is something I don't really understand. I have been going by the label on serving size. For instance, if I cook frozen veggies, I steam them and go by the label to get my serving size. I use a measuring cup because normally the label will say 1/2 c = xo calories. Am I doing it wrong or the hard way? Should I weigh my portions instead of measuring them? I'm sorry if I'm being confusing. Hopefully I will learn quickly :-)

Some things you weigh and some things you measure.

Veggies I would just measure, they are so low in calories it doesn't matter if you are a little off.

Meat - weigh.
Liquids - measure.
Bagel - weigh.
Chips - weigh.
Ice cream - measure.
Cheese - weigh.
Pasta - weigh, dry (because depending on size and shape the measurement can vary drastically. \)

I just leave my scale on my counter and plop things on it as needed.

I think getting a scale and buying measuring cups were the best thing I could have done for my health. As every one is saying, it just helps to really see a portion size.

At my current weight ( 5 '4 and 182) I have been averaging 4 to 5 oz of meat and go to about 1/2 oz of pasta (cooked) for my dinners. My lunches are more like 2 to 3 oz of meat and no bread. I go super heavy on the salads at lunch..