A protein to calories calculator converts grams of protein into calories. This is essential for using the protein calculator with your calorie targets.
Protein calorie conversion formula
Calories from protein = grams × 4
Example conversions:
| Protein (g) | Calories |
|---|---|
| 50 g | 200 calories |
| 100 g | 400 calories |
| 150 g | 600 calories |
| 200 g | 800 calories |
Protein percentages in diet
| Calories | Protein % | Protein grams |
|---|---|---|
| 1,600 | 30% | 120 g |
| 2,000 | 30% | 150 g |
| 2,400 | 30% | 180 g |
Protein ratios for different goals
| Goal | Protein per kg | Calorie % |
|---|---|---|
| Maintenance | 1.2–1.6 g/kg | 20–25% |
| Weight loss | 1.6–2.2 g/kg | 25–35% |
| Muscle gain | 1.6–2.2 g/kg | 20–30% |
| Elderly | 1.2–1.6 g/kg | 20–25% |
Using protein calories with macro calculator
Our macro calculator balances protein with carbs and fat:
- Set protein grams based on body weight
- Convert to calories (× 4)
- Allocate remaining calories to fat and carbs
High-protein, low-calorie foods
| Food | Calories per 100g | Protein per 100g |
|---|---|---|
| Chicken breast | 165 | 31 g |
| Greek yogurt (plain) | 59 | 10 g |
| Egg whites | 52 | 11 g |
| Turkey breast | 135 | 29 g |
| Cottage cheese | 98 | 11 g |
Combining protein with your calorie calculator
The relationship:
- Protein uses 4 kcal/g—reduce from other macros
- Adequate protein protects muscle during deficit
- Protein supports thermogenesis (20–30% of its calories)
Use our weight loss calculator with protein calculator together.