What are the macros for 800 grams of beef?

November 12, 2025 •

4 min read

An 800-gram portion of 90% lean ground beef contains approximately 1408 calories, with roughly 160g of protein and 80g of fat. The specific macronutrient breakdown for 800 grams of beef, however, varies significantly depending on the cut and fat content, as well as whether it is measured raw or cooked.

Quick Summary

The macronutrient profile for 800 grams of beef varies significantly based on the cut, fat content, and cooking method. Lean cuts provide more protein relative to fat, while fattier options have higher calorie counts. Factors like trimming and preparation method also influence the final nutritional values.

Key Points

Variable Macros: The macronutrients for 800 grams of beef depend heavily on the specific cut and its lean-to-fat ratio.
Raw vs. Cooked Weight: Always measure macros based on the raw, uncooked weight, as cooking meat causes water loss and reduces its weight by approximately 25%.
Lean Beef Profile: An 800g raw portion of 90% lean ground beef contains around 1408 calories, 160g protein, and 80g fat.
Fattier Cut Profile: In contrast, 800g of 80% lean ground beef (raw) contains significantly more fat and calories: about 2032 calories, 137g protein, and 160g fat.
Zero Carbs: All types of unprocessed beef contain virtually no carbohydrates, making them ideal for low-carb or keto diets.
Nutrient-Dense: Beyond macros, beef is a powerhouse of micronutrients, providing essential vitamins and minerals like B12, iron, and zinc.
Meal Planning: An 800g serving is typically split into multiple portions for meal prep, allowing for easier calorie and macro management throughout the week.

Understanding the Macronutrient Breakdown for 800 Grams of Beef

When calculating the nutritional intake for a large portion of meat, such as 800 grams of beef, it's crucial to consider the cut, lean-to-fat ratio, and preparation. Beef is a dense source of protein and fat, with virtually no carbohydrates. This guide will detail the macronutrient variations across common beef cuts, providing a clear picture of what to expect from an 800-gram serving.

Raw vs. Cooked: Why the Weight Changes

One of the most important aspects of tracking macros for beef is understanding the difference between raw and cooked weights. During the cooking process, meat loses a significant amount of its weight, primarily due to water evaporation. A cooked portion will weigh less than its raw counterpart, but the caloric and macronutrient content remains the same from the original raw weight. For example, 800 grams of raw beef might yield only 600 grams of cooked meat, but you still count the macros from the initial 800-gram raw measurement. For consistency, most nutritional databases and diet trackers reference raw weight.

Macronutrient Profile of Popular Beef Cuts (Raw Weight)

To illustrate the variability, here is a look at the approximate macronutrients for 800 grams of several popular beef cuts, based on raw weight figures:

Ground Beef (90% Lean / 10% Fat): A standard raw measurement of 800 grams provides around 1408 calories, comprising 160g of protein and 80g of fat. It is rich in Vitamin B12 and iron.
Ground Beef (80% Lean / 20% Fat): A higher fat content drastically changes the numbers. 800 grams (raw) contains approximately 2032 calories, with 137g of protein and a much higher 160g of fat.
Grass-fed Ground Beef (Raw): This can also vary, but a typical 800-gram raw serving may contain around 1536 calories, with 155g of protein and 102g of fat. The nutritional composition can be different from grain-fed beef, with potentially higher Omega-3 fatty acids.
Beef Round (Bottom Round, raw): A leaner option, 800 grams of raw beef round contains approximately 1536 calories, with 166g of protein and 92g of fat. This offers a more balanced ratio of protein to fat compared to fattier ground beef.

The Importance of a Complete Macronutrient Profile

Knowing the macronutrient breakdown is just one part of understanding beef's nutritional value. An 800-gram serving also packs an impressive array of micronutrients. These include essential minerals like iron, zinc, and selenium, which are vital for a healthy metabolism and immune function. Beef also contains high levels of B vitamins, especially B12, which supports nerve function and red blood cell production. This makes beef a powerhouse food for those focusing on nutrient-dense meals.

Impact of Cooking Method on Macros

While the total macros remain tied to the raw weight, the cooking method can affect the final macronutrient density of the cooked portion. Frying meat in oil, for instance, will increase the fat and calorie count of the final dish. Conversely, grilling or broiling allows fat to render and drip away, slightly lowering the fat and calorie content of the final product relative to the starting raw mass. However, for accurate tracking, it's always best to use the raw nutritional data, and if applicable, factor in any added oils.

Macronutrient Comparison: Lean vs. Fattier Cuts (800g Raw)


Feature	90% Lean Ground Beef	80% Lean Ground Beef	Cooked Tenderloin (Trimmed)
Calories	~1408 kcal	~2032 kcal	~1616 kcal
Protein	~160g	~137g	~247g
Fat	~80g	~160g	~62g
Carbohydrates	0g	0g	0g
Primary Use	Leaner dishes, calorie control	Higher fat content, flavor	Premium cut, high protein

Portioning and Meal Planning with 800 Grams of Beef

An 800-gram portion of beef is substantial and typically intended for multiple meals or servings. For example, dividing it into four 200-gram portions is a practical approach. This allows for easier macro tracking and calorie management throughout the week. You could use lean ground beef for a lower-fat chili or create multiple portions of steak for various meals. When doing so, remember to divide the total macronutrient count accordingly.

For those on specific diet plans, such as a keto or low-carb diet, beef is an excellent choice due to its zero-carb nature. The choice between a leaner or fattier cut will depend on your specific fat intake goals. Bodybuilders or athletes with very high protein requirements might find that a large portion like 800 grams helps meet their needs efficiently, while others should be mindful of the high calorie and fat content, especially with fattier cuts.

Conclusion

Determining the macros for 800 grams of beef is not a single, straightforward calculation but depends on the specific cut and how it is prepared. As shown, an 800-gram portion of lean beef offers a high-protein, moderate-fat profile, while a fattier cut can almost double the fat and significantly increase the total calories. Consistent tracking based on the raw weight is key to accurate dietary planning. By understanding these variables, you can make informed choices to align your beef consumption with your health and fitness goals. For detailed nutritional information on many food items, a helpful resource is the USDA FoodData Central database.

Outbound Link: USDA FoodData Central

Frequently Asked Questions

The number of calories varies depending on the cut. For example, 800g of raw 90% lean ground beef has about 1408 calories, while the same amount of 80% lean ground beef contains approximately 2032 calories.

It is more accurate to weigh your beef when it's raw. Meat loses water and shrinks during cooking, which reduces its weight but not its nutritional content. Consistently tracking based on the raw weight ensures you get the correct macronutrient count.

For 800 grams of 90% lean ground beef (raw), you can expect approximately 160 grams of protein. This makes it an excellent source for meeting high protein targets.

The fat content depends on the cut's lean-to-fat ratio. A raw 800-gram serving of 90% lean ground beef contains roughly 80 grams of fat, whereas 80% lean ground beef contains a much higher 160 grams of fat.

The cooking method doesn't change the initial macros calculated from the raw weight, but it can affect the final nutritional profile of the cooked portion. Grilling or broiling can cause some fat to render and drip away, slightly reducing the fat and calorie content of the final product.

An 800-gram portion is large and typically divided into several meals. For example, you could split it into four 200-gram servings, making it easier to track your macros over multiple meals or days.

Yes, beef is a nutrient-dense food. In addition to its macro profile, it is a significant source of micronutrients, including iron, zinc, selenium, and several B vitamins, notably B12.

While macros are generally similar, some data suggest that grass-fed beef may contain more conjugated linoleic acid (CLA) and a more favorable Omega-3 fatty acid profile. However, the core protein and fat content per 800 grams remains comparable to equivalent grain-fed cuts.