Ingredient Calories & Macros
60 quick-reference pages with practical serving sizes for proteins and carb bases.
Protein References
Chicken Breast (Cooked)
4 oz cooked
186.5 cal • 35g protein • 4.1g fat
Chicken Breast (Cooked)
6 oz cooked
280.5 cal • 52.7g protein • 6.1g fat
Chicken Breast (Cooked)
8 oz cooked
374.6 cal • 70.4g protein • 8.2g fat
Chicken Breast (Cooked)
10 oz cooked
467 cal • 87.7g protein • 10.2g fat
Salmon (Cooked)
4 oz cooked
232.8 cal • 24.9g protein • 13.6g fat
Salmon (Cooked)
6 oz cooked
350.2 cal • 37.4g protein • 20.4g fat
Salmon (Cooked)
8 oz cooked
467.6 cal • 49.9g protein • 27.2g fat
Salmon (Cooked)
10 oz cooked
583 cal • 62.3g protein • 34g fat
Shrimp (Cooked)
4 oz cooked
111.9 cal • 27.1g protein • 0.3g fat
Shrimp (Cooked)
6 oz cooked
168.3 cal • 40.8g protein • 0.5g fat
Shrimp (Cooked)
8 oz cooked
224.7 cal • 54.5g protein • 0.7g fat
Shrimp (Cooked)
10 oz cooked
280.2 cal • 67.9g protein • 0.8g fat
Lean Ground Turkey (Cooked)
4 oz cooked
213.6 cal • 30.5g protein • 9g fat
Lean Ground Turkey (Cooked)
6 oz cooked
321.3 cal • 45.9g protein • 13.6g fat
Lean Ground Turkey (Cooked)
8 oz cooked
429 cal • 61.3g protein • 18.2g fat
Lean Ground Turkey (Cooked)
10 oz cooked
534.9 cal • 76.4g protein • 22.6g fat
Lean Steak (Cooked)
4 oz cooked
245.2 cal • 29.4g protein • 13.6g fat
Lean Steak (Cooked)
6 oz cooked
368.9 cal • 44.2g protein • 20.4g fat
Lean Steak (Cooked)
8 oz cooked
492.6 cal • 59g protein • 27.2g fat
Lean Steak (Cooked)
10 oz cooked
614.1 cal • 73.6g protein • 34g fat
Tofu (Firm)
4 oz cooked
162.7 cal • 17g protein • 9g fat
Tofu (Firm)
6 oz cooked
244.8 cal • 25.5g protein • 13.6g fat
Tofu (Firm)
8 oz cooked
326.9 cal • 34.1g protein • 18.2g fat
Tofu (Firm)
10 oz cooked
407.5 cal • 42.5g protein • 22.6g fat
Egg Whites (Cooked)
4 oz cooked
58.8 cal • 12.3g protein • 0.2g fat
Egg Whites (Cooked)
6 oz cooked
88.4 cal • 18.5g protein • 0.3g fat
Egg Whites (Cooked)
8 oz cooked
118 cal • 24.7g protein • 0.5g fat
Egg Whites (Cooked)
10 oz cooked
147.2 cal • 30.8g protein • 0.6g fat
Whole Eggs (Cooked)
4 oz cooked
175.1 cal • 14.7g protein • 12.4g fat
Whole Eggs (Cooked)
6 oz cooked
263.5 cal • 22.1g protein • 18.7g fat
Whole Eggs (Cooked)
8 oz cooked
351.9 cal • 29.5g protein • 25g fat
Whole Eggs (Cooked)
10 oz cooked
438.7 cal • 36.8g protein • 31.1g fat
Tuna (Cooked)
4 oz cooked
149.2 cal • 32.8g protein • 1.1g fat
Tuna (Cooked)
6 oz cooked
224.4 cal • 49.3g protein • 1.7g fat
Tuna (Cooked)
8 oz cooked
299.6 cal • 65.8g protein • 2.3g fat
Tuna (Cooked)
10 oz cooked
373.6 cal • 82.1g protein • 2.8g fat
Lean Pork Loin (Cooked)
4 oz cooked
221.5 cal • 32.8g protein • 7.9g fat
Lean Pork Loin (Cooked)
6 oz cooked
333.2 cal • 49.3g protein • 11.9g fat
Lean Pork Loin (Cooked)
8 oz cooked
444.9 cal • 65.8g protein • 15.9g fat
Lean Pork Loin (Cooked)
10 oz cooked
554.7 cal • 82.1g protein • 19.8g fat
Carb Base References
White Rice (Cooked)
100 g cooked
130 cal • 28g carbs • 27.6g net carbs
White Rice (Cooked)
150 g cooked
195 cal • 42g carbs • 41.4g net carbs
White Rice (Cooked)
200 g cooked
260 cal • 56g carbs • 55.2g net carbs
White Rice (Cooked)
250 g cooked
325 cal • 70g carbs • 69g net carbs
Brown Rice (Cooked)
100 g cooked
123 cal • 25.6g carbs • 24g net carbs
Brown Rice (Cooked)
150 g cooked
184.5 cal • 38.4g carbs • 36g net carbs
Brown Rice (Cooked)
200 g cooked
246 cal • 51.2g carbs • 48g net carbs
Brown Rice (Cooked)
250 g cooked
307.5 cal • 64g carbs • 60g net carbs
Quinoa (Cooked)
100 g cooked
120 cal • 21.3g carbs • 18.5g net carbs
Quinoa (Cooked)
150 g cooked
180 cal • 32g carbs • 27.8g net carbs
Quinoa (Cooked)
200 g cooked
240 cal • 42.6g carbs • 37g net carbs
Quinoa (Cooked)
250 g cooked
300 cal • 53.3g carbs • 46.3g net carbs
Sweet Potato (Cooked)
100 g cooked
90 cal • 20.7g carbs • 17.4g net carbs
Sweet Potato (Cooked)
150 g cooked
135 cal • 31.1g carbs • 26.2g net carbs
Sweet Potato (Cooked)
200 g cooked
180 cal • 41.4g carbs • 34.8g net carbs
Sweet Potato (Cooked)
250 g cooked
225 cal • 51.8g carbs • 43.5g net carbs
Cauliflower Rice (Cooked)
100 g cooked
25 cal • 5g carbs • 3g net carbs
Cauliflower Rice (Cooked)
150 g cooked
37.5 cal • 7.5g carbs • 4.5g net carbs
Cauliflower Rice (Cooked)
200 g cooked
50 cal • 10g carbs • 6g net carbs
Cauliflower Rice (Cooked)
250 g cooked
62.5 cal • 12.5g carbs • 7.5g net carbs