If your goal is 150 g of protein and your main source is medium ground chuck, the exact amount depends on whether you measure it raw or cooked, since cooking drives off water and fat and concentrates the protein.

Typical protein values to use

• Raw medium ground beef (about 80% lean): roughly 17 g protein per 100 g raw
• Cooked, crumbled medium ground beef: roughly 24 to 26 g protein per 100 g cooked

These are practical label and database averages. Your own package label should be your first reference. If it lists protein per 100 g, just plug that number into the same math below.

How much to hit 150 g of protein

If measuring raw

Using 17 g protein per 100 g raw:

• Required raw weight = 150 ÷ 0.17 ≈ 880 to 940 g raw
  (880 g if your beef is closer to 17 g per 100 g, up to about 940 g if it tests nearer 16 g.)

A simple shopping rule: buy about 1 kilogram raw. After cooking and draining, that usually lands you near 150 g protein total.

If measuring cooked

Using 24 to 26 g protein per 100 g cooked:

• Required cooked weight = 150 ÷ 0.25 ≈ 600 g cooked
  Range by label: 580 to 630 g cooked.

Converting to everyday portions

• Raw patties: a 150 g raw patty has about 25 to 26 g protein.
  To reach 150 g protein, plan on six 150 g raw patties total across the day.
• Cooked weight: aim for roughly 600 g cooked crumbles or cooked patty weight in total.

Why numbers vary

• Fat percentage: fatter grinds lose more during cooking and yield slightly different protein per 100 g cooked.
• Cooking method: higher heat and longer time remove more water and fat, increasing protein concentration per 100 g of the cooked meat.
• Draining and blotting: removes fat and a bit of moisture, nudging the cooked protein density upward.

Practical plan

1. Buy 1 kg of raw medium ground chuck.
2. Cook and drain as usual.
3. Weigh the cooked batch. If it is near 600 g cooked, you have about 150 g protein.
4. Divide into portions. For example, six portions of 100 g cooked each provide about 24 to 26 g protein per portion.

Calories and leanness tips

• If you want the same protein with fewer calories, choose lean or extra lean; the required cooked grams for 150 g protein will be similar, but total fat and calories will drop.
• Salt after browning to retain more moisture, and avoid overcooking to preserve yield.

Quick reference

• Target: 150 g protein
• Buy: about 1,000 g raw medium ground chuck
• Yields: about 580 to 630 g cooked, which provides the 150 g protein target

Use your package’s exact protein per 100 g to tighten the calculation, but the guide above will get you very close without fuss.