The honest protein calculator.
Most "high-protein" snacks aren't. We score every food by Protein Density — the percentage of calories that actually come from protein — so you can stop guessing and start hitting your target.
Fill in the form to see your daily protein target — and what it looks like in real food.
The Benchmark Tiers
Every food on this site gets scored on protein density (calories from protein ÷ total calories) and assigned to one of four tiers. The tier system reveals at a glance whether something is genuinely high-protein or just marketed that way.
Whey isolate, lean turkey, egg whites
Greek yogurt, chicken breast, most protein bars
Whole eggs, tofu, mixed nuts + jerky
"Protein-labelled" granola, peanut butter, most cereals
Want the math? Read the methodology →