Protein Portion Calculator
Count diners, pick appetite and protein type, and get raw ounces, piece counts, cooked plate weight, and a macro ballpark — steak night, salmon bowls, tofu stir-fry, or ground meat meal prep.
Portion size
Protein source
Protein to shop or prep
4 steaks (8 oz each)
32 oz raw beef steak / roast slices
≈ 907 g · ≈ 2 lb · Beef steak / roast slices
≈ 24 oz on the plate after cooking · ≈ 168 g protein (macro)
Planning for ~4 adult-equivalent portions.
Whole holiday turkey? Use the turkey size calculator. Chicken cuts have a dedicated chicken portion calculator. Safe temps: internal temperature chart.
Serving size cheat sheet
USDA-style guidance often cites about 3–4 ounces of cooked lean meat, poultry, or fish per serving on the plate. Because proteins lose moisture (and bone-in cuts leave waste), buying more raw weight than your finished target is normal — fish and shrimp shrink less than ground meat or well-done steak.
Example: four adults at a regular dinner with beef steak ≈ 32 oz raw beef (907 g).
Example plans
- 4 adults, regular dinner, beef steak32 oz raw beef
- 2 adults + 2 kids, salmon fillets4 fillets (6 oz each)
- 6 adults, meal prep, ground meat1361 g
Pair with other kitchen tools
Grilling steak? Try the steak doneness calculator. Batch rice or pasta? Use the rice and pasta portion calculators. Thawing frozen protein? See the meat thaw calculator.
FAQ
- How much protein per person for dinner?
- A typical dinner plate targets about 3–4 ounces of cooked lean protein per adult — roughly 6–8 ounces raw for beef or pork that shrinks in the pan, and a bit less for fish. Children count as a fraction of an adult so family totals stay realistic.
- Should I plan by raw or cooked weight?
- Shop and thaw by raw weight on the package. This calculator shows raw purchase amounts plus a cooked-on-the-plate estimate so you can compare USDA-style serving sizes after moisture loss.
- How is this different from the chicken portion calculator?
- Chicken has its own cuts and piece counts. This tool covers beef, pork, fish, shrimp, turkey breast, tofu, eggs, beans, and a mixed-plate average — use the chicken calculator when poultry is the main protein.
- Are the protein gram numbers exact macros?
- No — they are ballpark dietary protein (macronutrient) estimates from typical cooked yields. Trim, brine, and fat content shift real numbers; weigh and log packaged labels if you track macros strictly.
Disclaimer: Planning reference only. Appetites, trim, brine, and cooking method change real yields. Cook meat, poultry, and fish to safe internal temperatures.