Most people gain weight best with around 1.6–2.2 g of protein per kg of body weight per day plus a small calorie surplus.

A typical cooked, skinless chicken breast delivers around 50–55 grams of protein, depending on the exact weight and cooking method.

Most cooked steaks give around 22–31 grams of protein per 100 grams, so a 3-ounce portion lands near 23–26 grams of steak protein.

Most protein bars land around 10–20 grams of protein, with many brands averaging about 15 grams per bar.

Most lifters build muscle with 1.6–2.2 g protein per kg of body weight each day, split into 3–5 meals with 20–40 g per meal.

Most protein powders deliver about 20–30 grams of protein per scoop, depending on type, brand, and serving size.

Average egg protein content sits around 6–7 grams per large egg, with egg size, egg part, and cooking style nudging the number up or down.

Most protein bars land around 150–250 calories each, though some higher protein or meal bars can reach 300 calories or more.

Most adult men need about 56–100 grams of protein per day, based on body weight, age, and activity level.

Most protein powders give around 100–130 calories per 30 gram scoop, while mass gainers can climb well above 250 calories per serving.