Guide

Protein has 4 calories per gram on food labels, so 25 grams of protein adds 100 calories to your daily total.

Protein and carbs give 4 calories per gram, fat gives 9, so your macro grams can predict daily calorie intake.

One gram of fat has 9 kcal; protein and carbs have 4 kcal each, so you can turn macro grams into calorie totals in seconds.

A Protein Style cheeseburger is listed at 280 calories, with most of that energy coming from the beef, cheese, and spread.

Most powders land near 100–140 calories per scoop, and carbs, fats, and add-ins push that number up or down.

Protein is counted as 4 calories per gram on nutrition labels, so divide protein calories by 4 to get grams.

Most whey powders land near 100–140 calories per scoop, shaped by protein %, added carbs, and fat.

Your goal decides: calories drive weight change, while protein helps fullness and keeps muscle during dieting.

A typical scoop of whey protein powder lands near 100–130 calories, with the total shifting based on scoop size, macros, and what you mix it with.

For muscle gain, set a daily protein target first, then add a steady calorie surplus that keeps strength rising without runaway fat gain.