Protein Per Meal Calculator Formula

Understand the math behind the protein per meal calculator. Each variable explained with a worked example.

Use the Protein Per Meal Calculator

Formulas Used

Protein

protein_g = food_weight_g * protein_pct / 100

Calories from Protein

calories_from_protein = (food_weight_g * protein_pct / 100) * 4

% of 50 g Daily Target

pct_daily_50g = (food_weight_g * protein_pct / 100) / 50 * 100

Variables

VariableDescriptionDefault
food_weight_gFood Weight(g)150
protein_pctProtein Content25

How It Works

How to Calculate Protein Per Meal

Formula

Protein (g) = Food Weight (g) x Protein Percentage / 100

Protein Content of Common Foods (cooked)

  • Chicken breast: 31 g per 100 g
  • Lean beef: 26 g per 100 g
  • Salmon: 22 g per 100 g
  • Eggs: 13 g per 100 g (about 6 g per large egg)
  • Tofu: 9 g per 100 g
  • Lentils: 9 g per 100 g cooked

    • Worked Example

    Calculate protein in 150 g of cooked chicken breast.

    food_weight_g = 150protein_pct = 31
    1. 01Chicken breast protein: 31 g per 100 g.
    2. 02Protein: 150 x 31/100 = 46.5 g.
    3. 03Calories from protein: 46.5 x 4 = 186 kcal.

    Ready to run the numbers?

    Open Protein Per Meal Calculator