Nutrition & Calories
Protein to Calorie Ratio Calculator
Calculate the protein density of your diet or any food — how many grams of protein per 100 kcal. Understand your diet quality score, % calories from protein, and how your protein intake compares to fitness goals.
Protein Density Calculator
g protein per 100 kcal · % calories from protein
Enter either a specific food OR your total daily intake to calculate protein density and diet quality score.
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g Protein per 100 kcal
Protein density (g per 100 kcal) is one of the best single metrics for diet quality, particularly during a fat loss phase. High protein density means you get more muscle-preserving and satiating protein for each calorie consumed — essential when eating in a caloric deficit.
Protein Density of Common Foods
| Food | Serving | Protein (g) | Calories | g per 100 kcal |
|---|---|---|---|---|
| Egg whites | 100g | 11 | 52 | 21.2 |
| Chicken breast | 100g | 31 | 165 | 18.8 |
| Tuna (in water) | 100g | 25 | 116 | 21.6 |
| Non-fat Greek yogurt | 100g | 10 | 59 | 16.9 |
| Cottage cheese (low fat) | 100g | 12 | 90 | 13.3 |
| Salmon | 100g | 25 | 208 | 12.0 |
| Whole eggs | 2 eggs | 13 | 155 | 8.4 |
| Lentils (cooked) | 100g | 9 | 116 | 7.8 |
| Oats | 100g dry | 13 | 370 | 3.5 |
| Peanut butter | 100g | 25 | 588 | 4.3 |
Frequently Asked Questions
For weight loss, aim for a dietary protein density of 7–10+ g per 100 kcal. This means ~2 g protein per kg body weight within a 1,500–2,000 kcal budget. High-protein diets have been shown to increase satiety, reduce hunger, preserve lean mass during a deficit, and produce better body composition outcomes than low-protein diets even when total calories are identical.
Protein is the most satiating macronutrient per calorie. It reduces ghrelin (hunger hormone), increases PYY and GLP-1 (satiety hormones), and has the highest thermic effect of food (TEF) at 20–30% — meaning 20–30% of protein calories are burned in digestion. High-protein meals sustain satiety for longer than carbohydrate or fat-equivalent meals, making it easier to maintain a caloric deficit without constant hunger.
For people with healthy kidneys, high protein intakes (up to 3.5 g/kg body weight/day) have been studied without significant adverse effects. The concern that high protein damages kidneys is based on data from people with pre-existing chronic kidney disease — for healthy individuals, the kidneys adapt to higher protein without damage. Adequate hydration is important with higher protein intakes. There is no credible evidence that 2–3 g/kg/day of protein harms healthy adults.
Yes — protein powder (whey, casein, pea, soy, rice) counts fully toward daily protein goals. Whey protein in particular has a very high DIAAS (Digestible Indispensable Amino Acid Score) and is fast-digesting, making it effective post-workout. Protein supplements are convenient gap-fillers but not superior to whole food protein sources which also provide micronutrients. Aim to get 70–80% of protein from whole foods and use supplements to fill the remainder.
Protein provides 4 kcal/g on labels, but due to its thermic effect (20–30% of kcal burned in digestion), the net energy from protein is effectively 2.7–3.2 kcal/g. This means high-protein diets effectively deliver fewer net calories than the label suggests. Some practitioners recommend only counting 3 kcal/g for dietary protein rather than 4. This is why calorie-matched high-protein diets consistently produce better weight loss outcomes than low-protein diets.