Is serving size for rice and pasta measured dry or cooked? When it's important weigh your food, track your calories and macros, and when you shouldn't track your food intake.

FREE Guide: Jacked After

Online Physique Coaching:

Jacked After Club



Facebook Fanpage Group – Physique Artist Nation


    50 replies to "Measuring Dry vs Cooked Food and When NOT to Track Calories or Macros"

    • Gareth Bretton

      this was great brother! very useful video you got here! keep them coming

      • Lose Fat Get Jacked

        Thanks man! Much appreciated.

    • Kevin Clements

      Scott exactly sir After a while you can eyeball a lot of stuff and know what the macros are nd mentally add it up. If you have a specific goal, such a show prep, or even my goal to lose by a certain date – using myfitnesspal is a must. MY BOY CHIEF was swimming even !!!!!

      • Lose Fat Get Jacked

        Absolutely my man! And yes, Chief LOVE swimming 😉

    • Starry50

      Thanks for making that video for uncooked and cooked rice/pasta. Quick question since that cooked rice is 135 grams per serving, do I put in myfitnesspal or do I put the actual label which is 45 grams. If I put 135 grams onto myfitnesspal the carbs will go up.

      • Lose Fat Get Jacked

        That’s another great question. In MyFitnessPal you are entering the dry weight. MFP typically uses the dry measurement that’s on the label.The cooked weight will depend on how much water you use and how much gets absorbed. The only benefit of measuring the cooked weight is when dividing up portion sizes.

    • LiftingDad

      Saw your comments on Kevin C’s channel as well and subbed up. I’m getting closer and closer to 40 which is just crazy to me (will be 36 in October). I checked out this one specifically to see your take on measuring vs weighing. The fun of weighing dry then dividing out cook makes me feel like a mad scientist. I like the approach!

      • Lose Fat Get Jacked

        Awesome man! I’ve been a subscriber of yours for a while. Haha… glad to have made you feel like a mad scientist 😉 We gotta have fun while improving our physiques after all 😉

      • LiftingDad

        Scott Tousignant the name looked familiar but maybe no comment in awhile? In any case, I’ll definitely be following along!

      • Lose Fat Get Jacked

        @LiftingDad Ya man… I took last year pretty much off YouTube. Had a lot of life changes going on. Super stoked to be back at it and reconnecting with this amazing community

    • Miss kipimyri Chanel

      So if a servng is 43 g and has 130 calories and i cooked the rice, basically all the cooked rice will also be 130 calories. So for one serving raw no need to weight the cooked rice. You just eat it the calories are the same. If you want to eat half for example then you write in MyFitnessPal 1/2 of 43g uncooked rice??? . But when you use more than one serving lets say 43g *4 uncooked how you know how many calories in the cooked rice then since you said the weight of the cooked rice depend of cooking time and water. How is it accurate to find the equivalent of the 43g serving? Sorry if this is dumb 🤣

      • Lose Fat Get Jacked

        It’s a good question. If you cooked 90g dry and scooped out half the portion you would guess that it’s 45g dry. If you then go back and have a little more, you would have to guess what kind of percentage of that 45g you ate. If it was half of it, then you’re looking at adding another 22g dry. Don’t over stress with it. You’re just trying to make a good estimation.

    • absolutvick

      Scott, this was the most helpful video I’ve seen on rice macros yet! However, I think someone asked a similar question, based off of your example: we put 1/2 cup (90g) into the cooker- calories: 320, carbs: 74g p: 8g f: 0g. Then once cooked, it weighs- 271g, and I eat it all. Have I still consumed- calories: 320, carbs: 74g p: 8g f: 0g?

      • Lose Fat Get Jacked

        Thank you for the very positive feedback. And yes the calories are the same. As with all foods, some calories can get burned in the cooking process, but it’s minimal. And the increased weight of the rice is from water, which has no calories.

      • absolutvick

        @Lose Fat Get Jacked Great, thank you Scott. This clears up a lot of confusion for me. And yes, cooking with only water, no oils or butters. Thanks again.

      • Lose Fat Get Jacked

        Glad to hear it 👍

      • Sakariye Abdirashid

        @Lose Fat Get Jacked how much in 100g dry rice after cooking?

    • jake miller

      Thank you so much brother, I was searching everywhere for this because I’m only 16 and I’ve been tracking my calories and always had a problem with rice as I didn’t even know if myfitnesspal was measuring cooked or uncooked. So you helped a ton. As now I just scan the rice and thats it!
      Thanks a lot!

      • Lose Fat Get Jacked

        So glad to hear it. Thanks for the positive feedback brother

      • jake miller

        @Lose Fat Get Jacked
        Keep it up 👌

    • Eks X

      Omg thank you this was so helpful!

    • mmm

      Hello! Thank you so much for this video, I tend to get anxious when it comes to things like these…
      But just to really make clear that I understood this correctly: If the nutrition label says that 45 grams of dry rice have 160 calories, then the cooked amount, 135 grams, also has 160 calories?

      • Lose Fat Get Jacked

        You are very welcome and you are correct. Thank so much for the positive feedback

      • SteveWK

        All you’re adding is water weight. Water is 0 calories 😉

    • RPL Asquith

      Thank you very much for this informative video!!!

      • Lose Fat Get Jacked

        You’re welcome. Thanks a million for the positive feedback. I appreciate it 👊

    • Gabriel7350

      i don’t know if you will see this but i cooked rice and i used one cup dry and 2 cups of water and stuff. once cooked i got a cup of the cooked rice. that one cup of rice turns out to be 600+ calories and there is still around like 60% rice left over

      • Gabriel7350

        would this mean all of the rice that i made is 600+ calories or just the one severing is 600+ calories

      • Gabriel7350

        1cup of dry rice = 4 cups of cooked rice

      • Lose Fat Get Jacked

        The calories don’t change when it’s cooked if it’s just water you are cooking with. If one cup dry is 640 calories once cooked even if it’s 4 cups cooked is still 640 calories.

        If you only happen to eat half the cooked rice, cut the calories in half.

      • Gabriel7350

        @Lose Fat Get Jacked thank you so much man

      • Lose Fat Get Jacked

        You’re welcome

    • James Akkidas

      Just what I was looking for.. thank you for the clear and precise explanation!!!

      • Lose Fat Get Jacked

        Glad to hear that you found the video helpful. It’s definitely something that causes a lot of confusion with calorie tracking

    • Ivan Nuñez

      I dont know if someone has asked this but what do you do if you add some oil to the rice? How do you account for the oil per serving? Divide by 4 as well, as was the case in your example.

      • Lose Fat Get Jacked

        Yes, exactly. Same thing if you cook the rice in bone broth instead of water… you would divide those calories by 4 as well, if you were splitting it into 4 equal servings.

    • N G

      Thank you very much for this video! I watched a couple of others, which weren’t helpful at all and confused me more instead

      • Lose Fat Get Jacked

        I’m so glad to hear that you found this video helpful and that it cleared up your confusion. Thanks for sharing.

    • Amrit Khurana

      Really helpful and thank you for the free guide

      • Lose Fat Get Jacked

        So glad to hear this.

    • Hamza [Hum-Zuh]

      You made this video 2 years ago & I can tell you now that it’s STILL helping people including myself. Thank you so much for the informative video & great energy! Take care man & hope all is well ♥️

      • Lose Fat Get Jacked

        I’m so glad to hear this my brother. Thank you for sharing your positive feedback, kind words, and encouragement.

    • MuzzledJo

      Wow this video was so helpful thanks for the help

      • Lose Fat Get Jacked

        I’m so glad to hear that you found value in the video. Thanks so much for sharing your positive feedback and letting me know that it was helpful.

    • Church_of_Iron Addict

      Honestly this video finally made it simple to measure food because other videos made it look like rocket science. Thank you sir for spreading your knowledge to us laymen

      • Lose Fat Get Jacked

        I’m so glad to hear that you found the video helpful and thank you for your positive feedback.

    • Ema

      thank you for the video and a quick question.. So if on the pasta box it says 250 grams equals 800 calories, and then I cook it and eat all of it, have I consumed 800 calories even though It obviously doesnt weigh the same anymore?

      • Lose Fat Get Jacked

        Exactly. It will weigh more because it absorbed some of the water, but it’s still 800 calories.

    • modern2ish

      I’ve been measuring rice wrong for a while wondering why my weight was stuck THANK YOU!

      • Lose Fat Get Jacked

        Glad to hear that these tips will help you moving forward.

Comments are closed.