Guide

Protein water can land anywhere from 0 to 150 calories per bottle, depending on protein grams, added carbs, and the serving size.

A Protein Style burger at In-N-Out ranges from 210 to 460 calories, depending on patties and cheese, since lettuce replaces the bun.

Protein and carbs are counted at 4 calories per gram, while fat is counted at 9 calories per gram on most U.S. food labels.

Most protein waffles land between 180–320 calories per waffle, with batter add-ins and toppings doing the biggest damage to the total.

A protein-style cheeseburger often lands between 280 and 450 calories, based on patty size, cheese slices, and sauces.

Protein provides 4 calories per gram, while rounding and the other macros in the food explain most label mismatches.

A Protein Style lettuce-wrapped burger lands at 210–460 calories, depending on patty and cheese count, plus any spread or extras.

A homemade protein smoothie often lands around 250–450 calories, and the number shifts most from your liquid, fruit, and add-ins.

A typical lettuce-wrapped burger lands near 250–350 calories, with most energy coming from the beef, cheese, and sauces.

Most protein chips land between 120–170 calories per serving, with the exact count driven by serving size and fat grams.