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.

A two-number list of calories and protein per serving helps you compare foods fast and build meals that match your target.

A solid food log adds up your intake from real portions, then shows where calories and protein drift so you can adjust meals with less guesswork.

A solid daily target blends steady energy with enough protein to protect muscle, so your meals match your goal instead of guessing.