Guide

A protein powder shake mixed with water often lands around 110–130 calories per scoop, with the exact number set by your label and how full your scoop runs.

Most protein shakes land between 120 and 400 calories, and the total swings fast once you add milk, nut butter, oats, or fruit.

A protein shake made with skim milk often lands between 200 and 350 calories, depending on your powder, milk amount, and add-ins.

A protein shake made with one scoop of powder, one medium banana, and 2 tablespoons of peanut butter often lands around 400–550 calories, based on the liquid

A scoop of protein blended with 1 cup unsweetened almond milk usually lands around 150–220 calories before extras.

Most protein cookies land between 120 and 250 calories, shaped by serving size, fats, sweeteners, and the protein blend.

Calories come from grams of fat, carbs, and protein, and you can estimate them with 9 calories per gram of fat and 4 per gram of carbs and protein.

Protein and carbs have 4 calories per gram, fat has 9, and those gram totals let you tally meal calories with simple math.

Most protein drinks land between 100 and 250 calories per serving, driven by protein grams plus added carbs and fats.

Protein milk calories swing most with fat level and added sugar, so the label’s serving size and “added sugars” line tell the real story in seconds.