Guide

One large whole egg has about 72 calories and around 6.3 grams of protein, with small shifts based on egg size and what you cook it with.

A scoop of protein powder is often 100–150 calories, but the serving grams on your label decide the real count.

A typical protein shake lands around 120–300 calories per glass, shaped by your scoop size, liquid choice, and what you toss in.

Fat gives 9 calories per gram, while carbs and protein give 4 calories per gram on standard nutrition labels.

One gram of protein provides about 4 calories, based on the standard “4-4-9” calorie factors used for food labels and meal math.

Most protein bars land between 180 and 260 calories, but some run under 150 and others hit 350+ depending on size, fat, and added sugars.

A typical 30 g serving lands near 110–130 calories, but serving size, formula type, and what you mix it with can change that fast.

Most chocolate protein powders land around 110–160 calories per 30 g scoop, with the label’s serving size and macros setting the true total.

One level scoop of this whey powder is often 110–130 calories, with many tubs landing near 120 calories per serving.

Most pea protein powders land around 25–45 calories per level tablespoon, based on how many grams that spoonful weighs and what’s blended into the powder.