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One large whole egg has about 72 calories and about 6.3 grams of protein, with small shifts based on egg size, cooking, and added fat.

A 100 g serving of roasted, skinless chicken breast has 165 calories and 31 g of protein.

One large whole egg lands near 70–80 calories and 6–7 grams of protein, with most calories sitting in the yolk.

A solid protein pancake lands near 20–30 grams of protein with a breakfast-sized calorie range when you choose the right base and mix-ins.

A typical protein shake lands around 120–300 calories, depending on your powder, liquid, and any add-ins.

A lettuce-wrapped cheeseburger runs about 280 calories and 16 g of protein, based on the chain’s published nutrition numbers.

A Protein Style Double-Double clocks in at 460 calories and 30 g of protein on In-N-Out’s nutrition page.

Protein is counted as 4 calories per gram on food labels, so multiplying grams of protein by 4 gives a solid calorie estimate.

Protein uses about 20–30% of its own calories during processing, so a 25 g serving often “costs” around 20–30 calories to handle.

A whey shake can land anywhere from 120 to 700+ calories, based on your scoop size, liquid, add-ins, and how you measure.