I use MyFitnessPal but you can use any which one works best for you. The weights are raw weights unless specified otherwise. It's better to use raw weight as the cooking process removes a lot of water weight depending in how long you cook it, so when you measure cooked it could give inconsistent values. For example the same piece of fillet steak, cooked weight medium rare will be 200g but cooked weight medium-well will be 150g. A big difference! But if you measure raw then both would have been 250g.
