This steak calorie calculator estimates the calories, protein, and fat in your steak based on the cut, portion size, and how you prepare it. Choose from nine common cuts — from a marbled ribeye to a lean top round — enter the weight in ounces, grams, or pounds, and tell the tool whether that weight is raw or cooked.
The calculator also accounts for doneness, added butter or oil, and whether you trim the visible fat. After you hit calculate, you get total calories, a protein and fat split, and a step-by-step breakdown of the numbers. It is a practical companion for macro tracking, meal planning, and anyone curious about how different cuts compare.
🥩 Steak Calorie Calculator
Estimate calories, protein, and fat for your favorite cut.
Only used when the weight is raw.
Macronutrient split
Protein % / Fat %
How the estimate was built
How to Use This Tool
- Pick your cut. Choose from nine common cuts in the dropdown. If you don't see an exact match, pick the closest option and adjust the added fat or trim setting.
- Enter the weight. Type the portion size in ounces, grams, or pounds. The quick-size buttons (4, 6, 8, 12, 16 oz) are handy shortcuts for typical restaurant portions.
- Tell the tool how you weigh it. Select "raw (uncooked)" if you are measuring before cooking, or "cooked" if the steak is already grilled, broiled, or pan-seared.
- Adjust the details. Set the doneness (used only for raw weights), decide whether you eat or trim the visible fat, and add any butter or oil used during cooking.
- Calculate and read the breakdown. The result card shows calories, protein, and fat, plus a step-by-step explanation of how the numbers were built.
How the Estimate Is Built
The calculator uses per-100-gram nutrition values that approximate USDA FoodData Central data for cooked, broiled steak cuts. Protein and fat are expressed as grams per 100 grams of cooked product, so the first step is always to put the serving on a cooked-weight basis.
If your weight is raw, the tool applies a "yield factor" based on doneness: rare steaks retain more water and therefore weigh more after cooking, while well-done steaks lose more moisture. The yield factors range from about 0.90 (rare) down to 0.70 (well-done). The cooked weight is then multiplied by the per-gram protein and fat values.
Calories come from the standard Atwater factors of 4 kcal per gram of protein and 9 kcal per gram of fat. If you trim the visible fat, the fat estimate is reduced by 15% to reflect the fact that not all seam fat ends up on your plate. Added butter or oil is counted separately using approximate figures of 12 grams fat and 102 kcal per tablespoon, or 4 grams fat and 34 kcal per teaspoon.
Reference: Steak Cuts at a Glance
Values below are approximate grams per 100 g of cooked, broiled steak without added fat. Use them to compare cuts before you buy.
| Cut | Calories | Protein (g) | Fat (g) |
|---|---|---|---|
| Ribeye | 291 | 24 | 22 |
| New York strip | 250 | 26 | 16 |
| Filet mignon | 231 | 26 | 14 |
| Sirloin | 206 | 29 | 9 |
| T-bone / porterhouse | 238 | 24 | 16 |
| Flank | 192 | 28 | 9 |
| Skirt | 248 | 25 | 16 |
| Top round | 179 | 30 | 6 |
| Tri-tip | 226 | 25 | 14 |
Worked Examples
Example 1 — Ribeye, raw, medium-rare: An 8 oz ribeye weighs 226.8 g raw. At medium-rare the yield factor is 0.85, so the cooked weight is about 192.8 g. With 24 g protein and 22 g fat per 100 g cooked, the steak provides roughly 46 g protein and 42 g fat. That works out to about 185 kcal from protein and 382 kcal from fat, for a total near 567 kcal.
Example 2 — Sirloin, cooked, trimmed: A cooked 6 oz sirloin weighs 170.1 g. Using 29 g protein and 9 g fat per 100 g, plus a 15% trim reduction on fat, you get about 49 g protein and 13 g fat. The calorie total is roughly 313 kcal — a noticeably lighter option than the ribeye.
Tips for Accurate Tracking
- Weigh cooked. The nutrition data is for cooked steak, so a cooked weight gives a direct reading. If you weigh raw, the yield factor is an estimate — steak thickness, grill heat, and resting time can all change moisture loss.
- Trim before weighing. If you remove fat before cooking, your raw weight already excludes it, so leave "I eat the visible fat" selected.
- Don't forget the cooking fat. A tablespoon of butter adds about 12 g fat and 102 kcal. That's the difference between a lean estimate and a realistic one.
- Be consistent. For macro tracking, always use the same method — ideally a digital food scale — and log the same food item each time.
Frequently Asked Questions
Should I enter the weight raw or cooked?
Choose the weight you actually measured. If you use a raw weight, the tool applies a doneness-based yield loss. If you use a cooked weight, it uses that weight directly. Most people find cooked weights easier to log when plating a meal.
Why is ribeye so much higher in calories than top round?
Ribeye has substantially more intramuscular fat (marbling). Fat contains 9 kcal per gram, more than double protein's 4 kcal per gram, so moderate differences in fat grams create large differences in total calories.
Does the calculator include marinades, rubs, or sauces?
No. Those are separate ingredients. If you use a significant amount of oil-based marinade or butter basting, add it under "Added butter / oil" or log it separately in your food diary.
How accurate are the doneness yield factors?
They are typical ranges, not exact figures. Actual moisture loss depends on the steak's thickness, starting temperature, grill or pan heat, and how long it rests. The defaults (0.85 for medium-rare, 0.80 for medium) are reasonable for a 1-inch steak cooked over direct heat.