Estimate the calories in your next steak dinner before it hits the plate. This calculator works with cooked or raw portions, common cuts like ribeye, sirloin, filet, and flank, and even accounts for visible fat and added cooking fat, so you get a realistic serving estimate instead of a generic number.
Whether you're tracking macros, following a high-protein diet, or just curious how a 6-ounce ribeye compares to a 4-ounce filet, this tool breaks down calories, protein, fat, and saturated fat per serving. It's built for home cooks, gym-goers, and anyone planning meals with real steak portions.
Select your cut, enter your portion weight, choose whether the weight is raw or cooked, and hit Calculate. The result includes a full macro breakdown and a clear step-by-step view of how the total was reached.
🥩 Steak Nutrition Calculator
Estimate calories, protein, and fat for your exact steak serving.
📐 Calculation breakdown
How to Use This Tool
Start by entering the portion weight you plan to cook or serve — the calculator accepts grams or ounces, and it handles both raw and cooked weights. If you weigh your steak raw, leave the basis set to Raw weight. If you weigh it after cooking, choose Cooked weight and the tool will back-calculate the raw-equivalent size using a standard cooking yield of 75 percent.
Next, pick the cut that matches your steak. The built-in values cover ribeye, sirloin, tenderloin or filet, T-bone and porterhouse, flank, skirt, and 90/10 ground beef patties. Then tell the calculator whether you trim the visible fat cap before cooking, because the same cut can differ by roughly 40 to 60 calories per 100 grams depending on that choice. Finally, if you sear in olive oil, butter, or bacon fat, enter the amount used per serving; the calculator adds those calories separately so the final total reflects your actual cooking method.
Press Calculate to see the per-serving calories, protein, fat, saturated fat, and a per-100-gram reference value. The breakdown panel shows every step of the math, which makes it easy to adjust portion sizes or swap cuts and compare results side by side.
How the Estimate Is Calculated
The calculator starts with nutrition values for a trimmed or untrimmed cut, expressed per 100 grams of raw meat. These figures are derived from USDA FoodData Central entries for common retail steak cuts. To convert your portion to a raw-equivalent weight, the tool divides cooked weights by 0.75 — the standard moisture-loss factor for pan-seared and grilled beef — and multiplies raw ounces by 28.35 to get grams.
The calorie total is built from three components: the steak's reference macros scaled by weight, any added cooking fat, and the serving size itself. Protein and fat scale linearly with weight, and saturated fat is rounded separately because marbling differs between cuts. Unseasoned steak contains essentially no carbohydrates, so the calculator reports about 0 grams of carbs.
Worked Example
You cook a 6 oz (170 g) untrimmed ribeye in a dry cast-iron pan with no added fat. The raw-equivalent weight stays 170 g, so the steak contributes 291 kcal per 100 g × 1.70 = 495 kcal, with about 33 g of protein and 40 g of fat. The serving total is approximately 495 kcal.
Now compare the same portion with the visible fat trimmed and 1 teaspoon of butter for the sear: trimmed ribeye gives 245 × 1.70 ≈ 417 kcal, plus 34 kcal from butter, for a total of about 451 kcal. That is a 44-calorie saving on one serving, which adds up fast if you eat steak several times a week.
Standard Nutrition Values by Cut
The reference values below are per 100 grams of raw steak, based on USDA FoodData Central composite entries for the retail cuts used by this calculator.
| Cut | Calories | Protein (g) | Fat (g) |
|---|---|---|---|
| Ribeye (untrimmed) | 291 | 19.5 | 23.5 |
| Ribeye (trimmed) | 245 | 22.0 | 16.8 |
| Sirloin (untrimmed) | 236 | 21.4 | 16.2 |
| Tenderloin / filet (trimmed) | 180 | 24.5 | 8.9 |
| T-bone (trimmed) | 215 | 23.0 | 13.2 |
| Flank (untrimmed) | 225 | 22.4 | 14.6 |
| Ground beef 90/10 | 176 | 20.0 | 10.0 |
Trimmed values remove the external fat cap; untrimmed values include it. Ground beef values assume a 10 percent fat blend, the most common choice for burgers.
Frequently Asked Questions
Should I weigh steak raw or cooked? Weigh it raw whenever possible, because packaged nutrition labels and most database entries are based on raw weight. Cooking drives out moisture, so 200 g of raw steak becomes roughly 150 g when cooked; if you log the cooked number as if it were raw, you will undercount calories.
Why does my steak have more calories than the estimate? Heavy marbling, marinades, and restaurant-style butter basting all add calories. The tool's values are composites, so a prime-grade ribeye with heavy marbling can run higher than the average, while a lean select-grade sirloin may come in lower.
Does the calculator work for leftovers? Yes — just weigh the cooked portion and select Cooked weight. The tool estimates the raw-equivalent size automatically so you can log leftover steak without guessing.
Tips for Accurate Tracking
If your steak has a thick external fat cap, trim it before cooking and record the trimmed weight — that single choice changes the calculation more than any other variable. And when you sear with butter or oil, count it: 1 tablespoon of butter adds about 100 kcal, and a glug of olive oil can add 120 kcal or more, which is often the difference between a 500-calorie and a 650-calorie meal.
For the most precise results, check the label on your specific package or look up the exact cut in the USDA FoodData Central database, since grass-fed, dry-aged, and select-grade steaks all differ slightly from the composite values used here.