Protein to Calorie Ratio Calculator
Calculate the grams of protein per 10 calories to assess if your protein sources are lean and healthy, based on your daily protein and calorie intake.
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Detailed Steps
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Formula
Protein to Calorie Ratio Calculation
The protein-to-calorie ratio is calculated by dividing the daily protein intake (in grams) by the total calories, then multiplying by 10 to express the result as grams of protein per 10 calories:
This ratio helps determine if a protein source is lean, per the 10 to 1 Protein Ratio Rule.
Protein Calorie Contribution
Each gram of protein contributes approximately 4 calories:
Recommended Guideline
The 10 to 1 Protein Ratio Rule suggests that a lean, healthy protein source should provide at least 1 gram of protein per 10 calories. For example, 30 g of protein should come from ≤300 calories.
| Ratio (g/10 cal) | Interpretation |
|---|---|
| ≥ 1.0 | Lean, healthy protein source |
| < 1.0 | Higher calorie source, may not be lean |
Consult a dietitian to optimize your protein sources and overall diet.
How to Use the Protein to Calorie Ratio Calculator
- Enter your daily protein intake in grams (e.g., 30 g).
- Enter your total daily calories (e.g., 300 cal).
- Choose your preferred display mode (Standard, Step by Step, or Chart).
- Click the “Calculate” button to view your protein-to-calorie ratio.
- Review the results to ensure your protein sources meet the 10 to 1 Protein Ratio Rule (≥1 g per 10 cal).
Frequently Asked Questions (FAQs)
What is the protein-to-calorie ratio?
The protein-to-calorie ratio measures how many grams of protein you get per 10 calories, helping assess if your protein sources are lean and healthy.
What is the 10 to 1 Protein Ratio Rule?
It states that a lean protein source should provide at least 1 gram of protein per 10 calories. For example, 30 g of protein should come from ≤300 calories.
How many calories are in a gram of protein?
Each gram of protein contains approximately 4 calories. For example, 30 g of protein contributes 120 calories.
What are examples of lean protein sources?
Lean sources include chicken breast, fish, egg whites, tofu, and low-fat Greek yogurt, which typically meet or exceed the 10 to 1 ratio.
How do I track protein and calorie intake?
Use nutrition labels, food databases, or apps to log protein and calories from foods and supplements. Consult a dietitian for personalized guidance.