Calculating Your Calorie to Protein Ratio
A calorie to protein ration is a quick calculation that can help you determine if the food you are choosing is a good source of lean protein. In general, experts advise a 10:1 ratio, meaning that for every ten calories, you should get at least one gram of protein.
What Is a Calorie to Protein Ratio?
A calorie to protein ratio is a simple number that quickly tells you how many grams of protein you get for the number of calories a food provides. Proponents of the 10:1 ratio believe that you should only “spend” 10 calories for each gram of protein that you consume. Simply put, ≥10% of calories must come from protein by weight. The ratio is often used by bodybuilders or people who have undergone bariatric surgery to quickly determine if a particular food is a good lean source of protein.
The most popular ratio used is 10:1. Foods that meet that ratio provide at least one gram of protein for every 10 calories.
Some body builders look for protein foods that provide a ratio of 10:3 meaning that for every 10 calories you should get at least 3 grams of protein.
This ratio is different than calculating basic nutrient ratios for the sake of tracking macros. In Macro Diet for Dummies, I show you how to calculate the best macro ratios for different goals, such as weight loss, fitness training, or building muscle. It is better for assessing your complete daily diet rather than evaluating single foods.
For example, you might choose to target a 40/30/30 macro ratio, which is very popular macro ratio for weight loss. In order to reach those targets, you want to consume 40% of your total daily calories from carbs, 30% from fat, and 30% from protein. But when you calculate nutrition for foods or meals, you determine percentages based on the number of calories from each macro, not grams.
It might seem complicated, but the bottom line is that calculating each type of ratio is slightly different and the methods shouldn’t necessarily be compared to each other. The 10:1 ratio is a quick assessment of a single food, while macro tracking ratios look at your total food intake for the day.
How Do I Calculate My Calorie to Protein Ratio?
Since the calorie to protein ratio is not provided on food labels, you have to calculate it yourself using data from the Nutrition Facts label. But figuring it out is relatively simple.
You’ll want to look at the Nutrition Facts label on the food to gather your numbers. For foods that don’t have a label (like fresh produce or meat) you can use a reputable source like the USDA’s FoodData Central to get nutritional information.
Determine the number of calories per serving (CAL).
Determine number of protein grams per serving (PG).
Divide the number of calories by grams of protein to get your ratio (CAL ÷ PG = ratio).
For each protein food, you want the result to be 10 or less, meaning that you are consuming less than 10 calories per gram of protein.
Let’s give it a try! Let’s say that you plan to have seafood for lunch and want to choose the best source. Tuna is your first choice. A single serving (3 ounces) of tuna provides 122 calories and 19.8 grams of protein.
122 ÷ 19.8 = 6.16
That means for every gram of protein you consume, you only “spend” 6.6 calories of your daily calorie budget. So, tuna would be a great choice for your meal.
Now let’s assume that you want to have a hamburger for dinner. A three-ounce cooked burger (70% lean) provides 235 calories and 21.6 grams of protein.
235 ÷ 21.6 = 10.9
So, you’d be spending slightly more than 10 calories for each gram of protein and this meal would not meet the 10:1 ratio. To get the numbers in range, you could choose a leaner cut of beef or opt for poultry instead.
Should I Use the 10:1 Calorie to Protein Ratio?
Whether or not the calorie to protein ratio is a good metric is debatable. On the one hand, it’s a smart way to assess the protein value of a food quickly. People who struggle to meet their protein needs each day should make careful decisions about the foods they choose. Otherwise, they’ll end up overconsuming calories in order to reach their protein goals. For example, if you “spend” 20 or 30 calories for each gram of protein, you might reach your protein goal, but you will likely exceed your calorie budget for the day.
On the other hand, however, some foods may be slightly lower in protein, but still high in nutritional value. For example, plant-based sources of protein are likely to provide fiber plus vitamins and minerals. So while they might not reach the 10:1 ratio, they still might be smart foods to incude in your diet.
For example, chia seeds provide 4.7 grams of protein per serving. Each serving provides 138 calories.
138 ÷ 4.7 = 29.4
The calorie to protein ratio is about 29, meaning that for every gram of protein you are consuming 29 calories, which is high. You want the number to be 10 or less. But chia seeds provide healthy fat and antioxidants in addition to protein. So while they might not be the best lean source of protein, you can still add them to your diet in moderation to take advantage of their other nutritional benefits.
Foods that Fit the 10:1 Calorie to Protein Ratio
You can calculate the calorie to protein ratio for each food, or use this guide to determine which foods meet the 10:1 recommendation. The lower the number, the better (meaning it provides fewer calories per gram of protein).
ANIMAL-BASED PROTEIN SOURCES
Shrimp: Calories: 99 Protein: 24g Approximate ratio: 4:1
Cod: Calories: 90 Protein: 20g Approximate ratio: 4:1
Tilapia: Calories: 110 Protein: 23g Approximate ratio: 5:1
Egg whites (3): Calories: 51 Protein: 11g Approximate ratio: 5:1
Tuna (canned in water): Calories: 120 Protein: 27g Approximate ratio: 4:1
Chicken breast (cooked, skinless): Calories: 165 Protein: 31g Approximate ratio: 5:1
Turkey breast (cooked, skinless): Calories: 135 Protein: 30g Approximate ratio: 5:1
Whey protein powder: Calories: 113 Protein: 25g Approximate ratio: 5:1
Cottage cheese: Calories: 72 Protein: 12g Approximate ratio: 6:1
Nonfat Greek Yogurt: Calories: 100 Protein: 17g Approximate ratio: 6:1
Pork tenderloin: Calories: 143 Protein: 22g Approximate ratio: 7:1
Top sirloin steak: Calories: 206 Protein: 26g Approximate ratio: 8:1
Beef jerky: Calories: 82 Protein: 11g Approximate ratio: 8:1
Salmon: Calories: 180 Protein: 25g Approximate ratio: 8:1
Lamb loin: Calories: 240 Protein: 28g Approximate ratio: 9:1
PLANT-BASED PROTEIN SOURCES
Many plant-based protein foods do not meet the 10:1 ratio but I am listing them here regardless. Many of the foods listed here provide nutrients other than protein, like healthy fats, fiber, vitamins and minerals. So you may want to include these foods in your diet, anyway. However, knowing how many calories you are spending per gram of protein may be helpful in meal planning for the day or for the week.
Pea protein powder: Calories: 113 Protein: 25g Approximate ratio: 5:1
Seitan: Calories: 121 Protein: 25g Approximate ratio: 5:1
Spirulina: Calories: 290 Protein: 57g Approximate ratio: 5:1
Firm tofu: Calories: 144 Protein: 17g Approximate ratio: 8:1
Tempeh: Calories: 195 Protein: 19g Approximate ratio: 10:1
Edamame: Calories: 121 Protein: 1g Approximate ratio: 11:1
Large egg: Calories: 72 Protein: 6g Approximate ratio: 12:1
Lentils: Calories: 116 Protein: 9g Approximate ratio: 13:1
Hemp seeds: Calories: 166 Protein: 10g Approximate ratio: 16:1
Pumpkin seeds: Calories: 151 Protein: 7g Approximate ratio: 21:1
Chia seeds: Calories: 138 Protein: 5g Approximate ratio: 29:1
Keep in mind that you don’t need to calculate your calorie to protein ratio every time you eat or plan a meal. It’s simply a helpful tool that help you reach your nutritional goals faster. And if you are struggling to get where you want to be, pick up a copy of Macro Diet for Dummies. The book teaches you everything you need to know to consume the right balance of nutrients to get the body you want. It’s a great reference for general nutrition and provides over 40 delicious recipes!
