ProteinBro
Free Tool

Ground Beef Macro Calculator

Pick your grind, set your serving size, get exact macros. All data from USDA FoodData Central for cooked, pan-browned ground beef. No guessing.

Select Your Grind

80/20 = 80% lean meat, 20% fat. The classic. Best balance of flavor and macros.

6.0 oz — typical serving is 170g (6oz)

$

US average: 80/20 ~$5.49/lb, 93/7 ~$7.29/lb

Calories
462kcal
80/20 ground beef
170g serving
44.4g
Protein
30.3g
Total Fat
11.9g
Sat. Fat
Protein per serving
44.4g
38% of cal
from protein
Micronutrients
Cholesterol
151.3mg50% DV
Iron
4.9mg27% DV
Zinc
11.4mg104% DV
Vitamin B12
4.9mcg205% DV

Bro Tips

Bulking? Go 80/20.
Best flavor-to-macro ratio. More calories from fat means easier surplus. Cheapest per pound too.
Cutting? Go 93/7 or 96/4.
Maximum protein density, minimum fat. Yes it's dry — add salsa, not butter.
Drain the fat. Seriously.
Draining 80/20 beef removes ~45% of the fat. That 272 cal drops closer to 215. Free cut.
Weigh it cooked, not raw.
Beef loses ~25% weight when cooked. 170g raw ≈ 128g cooked. Our data is for cooked beef.

Frequently Asked Questions

How much protein is in 80/20 ground beef?

Cooked 80/20 ground beef contains approximately 26.1g of protein per 100g (about 44.4g per 6oz serving). It also provides 272 calories, 17.8g total fat, and significant amounts of iron, zinc, and vitamin B12.

What is the leanest ground beef you can buy?

The leanest widely available ground beef is 96/4 (96% lean, 4% fat), with 29.2g protein and only 5.6g fat per 100g cooked. However, 93/7 is more commonly found in most grocery stores and offers 28.4g protein per 100g.

Is 80/20 or 90/10 ground beef better for muscle building?

For muscle building (bulking), 80/20 is often better — it has nearly the same protein (26.1g vs 27.6g per 100g) but more calories from fat, making it easier to hit a caloric surplus. For cutting, 90/10 or leaner gives you more protein per calorie.

How much does ground beef shrink when cooked?

Ground beef typically loses about 25% of its weight during cooking due to moisture and fat loss. So 170g (6oz) of raw ground beef will yield approximately 128g (4.5oz) of cooked beef. All nutrition data in this calculator is based on cooked weight.

Does draining ground beef reduce calories?

Yes. Draining and rinsing cooked ground beef can remove up to 45% of the fat content. For 80/20 beef, this can reduce calories from about 272 to roughly 215 per 100g while keeping most of the protein intact.