Protein Tracker blog

Guides & comparisons

Honest comparisons, alternatives and how-tos from the Protein Tracker team.

Free Protein tools

• Chicken Breast Calorie CalculatorEnter chicken breast weight, whether you weighed it raw or cooked, skin and cooking method to see calories, protein, fat, carbs and the matching raw-to-cooked weight.→
• Creatine Dosage CalculatorEstimate grams per day, loading-phase split doses, time to saturation, and tub supply for the question: how much creatine should I take?→
• Daily Protein Requirement CalculatorEstimate how much protein a day you should consume using your body weight, age, activity level and goal. See the g/kg basis and a practical per-meal split.→
• Egg Protein CalculatorChoose an egg size, quantity, part and cooking method to see protein, calories, full macros and the share of your daily protein target.→
• High Protein Meal PlannerPlan a high protein meal planner split from your daily target. Choose 2 to 6 meals and a dietary preference to see grams per meal and example foods.→
• Macros CalculatorUse this macros calculator to estimate daily calories and grams of protein, carbohydrates and fat for your chosen goal and macro split.→
• Protein CalculatorUse this protein calculator to estimate a daily protein range from your body weight, activity level and goal, with simple per-meal splits.→
• Protein Foods ChartFilter a protein foods chart by category, serving basis and minimum protein per serving, then sort the foods to find practical options to log.→
• Protein in Chicken CalculatorEstimate the protein in a chicken portion using its cut, serving weight and raw or cooked basis.→
• Protein in Fish CalculatorEnter a fish type and serving weight to convert protein in fish per 100g into tracker-ready grams for your portion.→
• Protein in Lentils CalculatorEstimate the protein grams in a lentil serving by cooked weight. The result uses the listed boiled-lentil value and identifies when a dry value is unavailable.→
• Protein in Meat ChartChoose a meat, enter its weight and select a raw or cooked basis to compare the protein grams in common meats.→
• Protein in Nuts ChartChoose a nut type, serving size and minimum protein filter to compare protein grams across nuts and seeds.→
• Protein Intake CounterTrack your daily protein target with quick-add portions or a custom amount. See your running total, grams remaining and entries in one place.→

• Cheap protein sources ranked by cost per 20 grams

  The cheap protein sources that actually win on price: cost per 20 g for eggs, lentils, whole chicken, tuna, cottage cheese, and whey, plus a week of meals.

  Sep 16, 2026 →

• Protein before or after workout: what actually matters

  Protein before or after workout barely changes results — the anabolic window runs hours, not minutes. Here's what timing buys you and how much to eat.

  Sep 13, 2026 →

• High protein breakfast ideas that hit 30 grams before 9am

  A high protein breakfast means about 30 grams. Here are 12 breakfasts with real gram totals and prep times, plus swaps that add 20 g to what you already eat.

  Sep 10, 2026 →

• Plant based protein sources ranked by grams per serving

  Plant based protein sources ranked by grams per serving, with the calories and carbs each one costs and what a 120 g plant-based day looks like.

  Sep 7, 2026 →

• Protein in Greek yogurt, cottage cheese, and other dairy

  Protein in Greek yogurt, skyr, cottage cheese, milk, and cheese — per 100 g and per container, plus why strained yogurt has about double regular yogurt's.

  Sep 4, 2026 →

• Protein in chicken breast: raw vs cooked, per 100 g

  Protein in chicken breast is 31 g per 100 g cooked but only 23 g raw. Per-100 g and per-portion numbers for thigh, ground beef, turkey, salmon, and tuna.

  Sep 1, 2026 →

• How much protein in an egg? Exact grams by size

  How much protein in an egg: 6.3 g in a large one. Exact grams for medium, XL and jumbo, the white vs yolk split, and how many eggs make 30 g.

  Aug 29, 2026 →

• How to get 100 grams of protein a day (and 150 or 200)

  How to get 100 grams of protein a day, with real meal plans at 100, 150, and 200 grams, running gram totals, and the snack swaps worth the most.

  Aug 26, 2026 →

• How much protein can the body absorb at once? More than 30 g

  How much protein can the body absorb at once? Absorption is nearly unlimited; muscle protein synthesis is what plateaus. Per-meal targets by body weight.

  Aug 23, 2026 →

• High protein diet for weight loss: how much and why it works

  A high protein diet for weight loss blunts hunger, costs calories to digest, and spares muscle. Get your gram target plus a full day of eating that hits it.

  Aug 20, 2026 →

• How much protein to build muscle (and why more stops helping)

  How much protein to build muscle: 1.6–2.2 g/kg per day, why the curve flattens above that, and a meal-by-meal plan for a 180 lb lifter.

  Aug 17, 2026 →

• Foods high in complete protein, ranked by protein quality

  Which foods high in complete protein have all nine essential amino acids, how DIAAS ranks them, and why rice and beans don't need the same meal.

  Aug 14, 2026 →

• High protein foods ranked by serving and by calorie

  A ranked list of high protein foods with grams per realistic serving and per 100 calories, plus the snacks worth keeping and the overrated ones.

  Aug 11, 2026 →

• How much protein do I need? Grams per day by weight and goal

  How much protein do I need? The RDA is 0.8 g/kg, but training, dieting, and aging all raise it. Gram targets by body weight, goal, and age.

  Aug 8, 2026 →

• Best 9 Proteinful Alternatives in 2026: Track Macros Smarter

  Discover 9 proteinful alternatives that rival top trackers. We compare barcode scanning, Apple Watch support, custom macro goals, and meal scoring across platforms.

  Jun 28, 2026 →

• Best 9 Dailyprotein Alternatives in 2026: Track Macros Smarter

  Compare 9 dailyprotein alternatives tested on iOS, Android, and Apple Watch. We rated macro accuracy, barcode scanning, and custom goals to find your match.

  Jun 28, 2026 →

• Best 9 Nutrify Alternatives in 2026: Track Macros Smarter

  Searching for nutrify alternatives? We compare 9 nutrition tracking apps on barcode scanning, wearable sync, database depth, and macro precision to find your fit.

  Jun 28, 2026 →

• Best 9 Snapcalorie Alternatives in 2026: Track Smarter, Not

  Discover the top 9 snapcalorie alternatives tested for iOS, Android, and smartwatch support. We compare barcode scanning, macro breakdowns, and meal photo accuracy.

  Jun 28, 2026 →

• Best 9 Eat This Much Alternatives in 2026: Top Meal Planners

  Discover the 9 best eat this much alternatives for 2026. We compare meal planning apps on platform support, macro tracking, grocery lists, and pricing to find your perfect fit.

  Jun 28, 2026 →

• Best 9 Lifesum Alternatives in 2026: Smarter Tracking, Better

  Discover 9 lifesum alternatives compared across platforms, wearable integrations, and diet scoring methods. Find the right tracker for your health goals in 2026.

  Jun 28, 2026 →

• Best 9 Yazio Alternatives in 2026: Smarter Tracking Awaits

  Discover 9 yazio alternatives tested for macro accuracy, wearable sync, fasting timers, and barcode reliability. Compare free vs premium plans to find your fit.

  Jun 28, 2026 →

• Best 9 Fatsecret Alternatives in 2026: Track Macros Smarter

  Discover the top 9 fatsecret alternatives for 2026. We compare platforms, wearable integrations, barcode scanning, and macro scoring rules to find your ideal tracker.

  Jun 27, 2026 →

• Best 9 Carbon Diet Coach Alternatives in 2026: Smarter Macro

  Discover the top 9 carbon diet coach alternatives for 2026. We compare macro tracking accuracy, wearable integrations, coaching styles, and pricing to help you choose.

  Jun 27, 2026 →

• Best 9 Foodnoms Alternatives in 2026: Smarter Nutrition Tracking

  Discover the 9 best foodnoms alternatives in 2026. We compare iOS and Android support, Apple Watch sync, barcode scanning, and macro scoring rules across top trackers.

  Jun 27, 2026 →

• Best 9 MyMacros+ Alternatives in 2026: Track Macros Smarter

  Discover the best mymacros+ alternatives in 2026. We compare 9 macro trackers on barcode scanning, Apple Watch support, AI logging, and custom goals.

  Jun 27, 2026 →

• Best 9 Carb Manager Alternatives in 2026: Smarter Tracking Awaits

  Discover 9 carb manager alternatives compared by platform, wearable sync, macro detail, and diet scoring rules. Find the right tracker for keto, low-carb, or balance.

  Jun 27, 2026 →

• Best 9 Lose It Alternatives in 2026: Track Smarter, Not Harder

  Searching for Lose It alternatives? We compare 9 nutrition apps on barcode scanning, wearable sync, database depth, and macro flexibility to find your perfect match.

  Jun 27, 2026 →

• Best 9 Macrosfirst Alternatives in 2026: Track Macros Smarter

  Searching for macrosfirst alternatives? We compare 9 macro trackers on platform support, barcode scanning, wearable sync, and meal planning depth to find your ideal fit.

  Jun 27, 2026 →

• Best 9 Cronometer Alternatives in 2026: Track Macros Smarter

  Searching for cronometer alternatives? We compare 9 nutrition apps on barcode scanning, wearable sync, database accuracy, and fasting timers to find your ideal match.

  Jun 27, 2026 →

• Best 9 Macrofactor Alternatives in 2026: Track Macros Smarter

  Discover 9 macrofactor alternatives tested for platform support, wearable integration, barcode scanning, and food database depth. Compare pricing and unique features.

  Jun 27, 2026 →

• Best 9 MyFitnessPal Alternatives in 2026: Smarter Tracking

  Discover the top 9 myfitnesspal alternatives for 2026. We compare free vs premium plans, wearable sync, barcode scanning, and macro tracking across platforms.

  Jun 27, 2026 →