Guide

One hundred fifty grams of protein adds up to 600 calories, since protein has 4 calories per gram.

150 grams of protein adds about 600 calories to your day, before calories from carbs, fat, or alcohol.

One hundred sixty grams of protein provides 640 calories from protein alone, based on the standard 4 calories per gram.

150 grams of protein adds 600 calories before any fat, carbs, fiber, or alcohol in the food.

One hundred sixty grams of pure protein adds 640 calories; most protein foods add extra calories from fat or carbs.

One gram of protein provides 4 calories, yet label rounding and digestion can make totals look a little different.

Pure protein works out to about 720 calories, but the foods that deliver 180 grams of protein can land far higher once fats and carbs come along.

Twenty grams of pure protein adds about 80 calories, since protein is counted at 4 calories per gram on most food labels.

Two scoops of protein powder often come out to 200–260 calories, with the real number set by the label’s serving size and your scoop weight.

Two level scoops of many whey powders land near 200–280 calories, but your label and scoop size decide the true total.