Guide

One cup of cooked rice lands near 165–242 calories and 3.5–6.5 g protein, depending on the rice type and how you cook it.

A cooked cup of white rice lands near 200 calories and about 4 grams of protein, with the final numbers shifting by rice type, cooking water, and how you pack

A one-egg omelette usually sits near 70–100 calories with about 6 grams of protein, then your pan fat and add-ins decide the final total.

One pound of raw ground beef can land from about 620–1,510 calories and about 65–97 grams of protein, based on the lean-to-fat ratio.

One large whole egg has about 70–75 calories and around 6 grams of protein, with most of the vitamins and minerals living in the yolk.

One slice of whole wheat bread often lands near 70–110 calories and 3–5 grams of protein, based on slice size and recipe.

Most whey scoops land around 100–140 calories, depending on serving grams and what’s blended into the powder.

Set a small calorie surplus and a bodyweight-based protein goal, then track weekly changes to steer muscle gain with less fat gain.

Enter your stats and goal to get daily calorie and macro targets you can track and adjust over time.

Most protein powders land in the 100–160 calorie range per scoop, with carbs, fats, and add-ins pushing the number up fast.