Guide

Protein and carbs provide 4 calories per gram, while fat provides 9, so fat-heavy foods pack more energy into a smaller serving.

Protein and carbs each give 4 calories per gram, while fat gives 9, so the same food weight can land at sharply different calorie totals.

Protein provides 4 calories per gram, though the food carrying that protein can land much higher once fat, carbs, sauces, or sugar join the plate.

A protein shake can land anywhere from about 100 to 500+ calories, based on powder, milk, fruit, nut butter, and portion size.

One scoop of plain whey powder usually lands near 100 to 130 calories, though blends with sugar, fats, or add-ins can climb higher.

One Premier Protein shake has 160 calories in the standard 11 fl oz ready-to-drink carton, with 30 grams of protein and 1 gram of sugar.

Most powders land around 100 to 130 calories per scoop, though isolates can be lower and mass gainers can climb much higher.

One small snack ball often lands around 90 to 150 calories and 3 to 6 grams of protein, though the recipe can shift that range fast.

A plain medium bagel often lands near 250 to 300 calories with 9 to 11 grams of protein before toppings.

Three large eggs give you about 210 to 225 calories and around 18 to 19 grams of protein, with the total shifting a bit by size and cooking method.