Guide

A typical 30 g scoop of whey protein powder lands near 110–130 calories, with isolates often lower and blends or mass gainers far higher.

A typical vanilla protein powder scoop lands near 100–140 calories, but the serving size on the label is what decides your true count.

One large egg white has about 17 calories and 3.6 g of protein, with near-zero fat and only a trace of carbs.

In a 2,500-calorie day, protein can supply 250–875 calories (63–219 g), depending on your target percent.

Most people net about 3 calories per gram of protein after digestion, since processing protein uses part of its energy.

Enter grams and serving sizes to get calorie totals plus carb, protein, and fat grams for a food, meal, or full day.

Digestion and processing of protein uses about 20–30% of its calories, so 100 kcal of protein costs roughly 20–30 kcal to handle.

A macro calculator turns your age, size, activity, and goal into daily calorie, carb, and protein targets you can track.

These label numbers show energy and macro balance so you can set portions, build meals, and track intake with less guesswork.

A steady macro target turns meals into clear totals: calories plus grams of carbs, fat, and protein you can track and tweak.