Guide

Calories come from macros: protein and carbs give 4 calories per gram, fat gives 9, so you can check any label by doing the math.

Protein and carbs count as 4 calories per gram, while fat counts as 9, so your total calories come from simple gram-by-gram math.

Most protein shakes land between 150 and 400 calories, based on your liquid, scoop size, and mix-ins.

Fat has 9 calories per gram, while protein and carbs have 4 each—use these numbers to total any meal.

Spinach is low in calories and offers a modest protein boost, with cooked spinach packing more protein per cup than raw thanks to volume shrinkage.

Steak is a carb-free, protein-rich food, with calories that swing most based on cut, trimming, and how much fat ends up on your plate.

Strawberries are a low-calorie fruit with a small amount of protein, so most of their “staying power” comes from fiber and what you pair them with.

Most sushi runs 35–70 calories and 2–7 g protein per piece, rising fast with fried rolls, mayo, and big rice portions.

Cooked tilapia is a lean pick at about 128 calories and 26 grams of protein per 100 grams, before oil, batter, or sauces enter the pan.

Most plain firm tofu lands near 140–150 calories and 16–18 grams of protein per 100 grams, while softer styles run lower per bite.