Guide

A steady calorie gap paired with steady protein at each meal helps you drop fat while holding onto muscle and staying fuller.

Your body burns some calories digesting protein, often more than it does for carbs or fat, so the “net” energy from a protein-heavy meal can be lower.

Digesting protein takes extra energy, so a higher-protein meal bumps your calorie burn for a few hours after you eat.

A solid log pairs your daily calorie total with a clear protein target, so you can spot gaps and adjust meals fast.

A medium apple has about 95 calories and less than 1 gram of protein, with most of its energy coming from carbs and fiber.

A medium banana lands near 105–110 calories and about 1 gram of protein, with most of its energy coming from carbs.

One boiled egg usually lands around 70–80 calories with about 6 grams of protein, with the exact total shifting with egg size.

A skinless, cooked chicken breast serving (around 3 oz / 85 g) lands near 125–140 calories and 25–27 g protein.

One large egg white has about 17 calories and 3.6 g of protein, with almost no fat.

One large egg has around 72 calories and roughly 6 grams of protein, with most vitamins and minerals sitting in the yolk.