A standard protein-style hamburger at In-N-Out has 210 calories, with 12 g protein, before extras like cheese, spread, fries, or shakes.

One Protein Style cheeseburger at In-N-Out has 280 calories, with 16g protein and 19g fat per the brand’s nutrition data.

A lettuce-wrapped cheeseburger without spread lands near 230 calories, with most of the energy coming from the beef and cheese.

A lettuce-wrapped burger with beef, cheese, and spread often lands between 350 and 650 calories, depending on patty size and add-ons.

Protein water can land anywhere from 0 to 150 calories per bottle, depending on protein grams, added carbs, and the serving size.

A Protein Style burger at In-N-Out ranges from 210 to 460 calories, depending on patties and cheese, since lettuce replaces the bun.

Protein and carbs are counted at 4 calories per gram, while fat is counted at 9 calories per gram on most U.S. food labels.

Most protein waffles land between 180–320 calories per waffle, with batter add-ins and toppings doing the biggest damage to the total.

A protein-style cheeseburger often lands between 280 and 450 calories, based on patty size, cheese slices, and sauces.

Protein provides 4 calories per gram, while rounding and the other macros in the food explain most label mismatches.