Protein Guide
Find your daily protein target, then hit it: high-protein foods and snacks ranked by protein per calorie, the cheapest protein, and protein by body weight.
Eating more protein takes two things: a daily target and a list of foods that reach it without blowing up your calories. Nouri sets 1 gram per pound of body weight by default, or 1.2 if you prioritize protein, so a 160 lb person aims for 160 to 192g. Cooked shrimp gives 24.2g of protein per 100 calories, cooked chicken breast has 31g per 100g, and dried beans are the cheapest at $0.42 per 25g. Use the calculator for your number, the ranked lists to fill it, and the GLP-1 and creatine guides if appetite or the scale is the problem.
Find your number
Protein Intake Calculator
Free protein intake calculator using the exact body-weight anchor the Nouri app sets: 1.0g per pound, or 1.2 prioritized. Daily grams, per-meal split, and verified food anchors. Same number the app gives you free.
GuidesWhat 200g of Protein Looks Like
200g of protein is 800 calories. Real USDA-checked food days for 150g, 200g, and 250g, a 50g serving table, and who actually needs that much.
High-protein foods, ranked
High Protein Foods
Shrimp leads at 24.2g of protein per 100 calories. 50 high protein foods ranked with USDA data, plus a 194g proteinmaxxing day and real targets.
FoodsHigh Protein Snacks
40 high protein snacks ranked by protein per calorie with USDA data, plus 8 combos with 25 to 30g of protein under 300 calories.
FoodsCheapest Protein Foods
Dried beans are the cheapest protein at $0.42 per 25g. We ranked 24 grocery foods by protein per dollar with August 2026 BLS prices and USDA data.
Chicken breast, measured
Chicken Breast Calories
Cooked skinless chicken breast is 165 calories per 100g with 31g of protein, by USDA data. Per-portion math, why the pan changes everything, and an FAQ.
FoodsChicken Breast Weight
A boneless, skinless chicken breast weighs about 272g (9.6 oz) raw and 196g (6.9 oz) grilled, by USDA data. Raw vs cooked, calories, and how to log it.
Protein when eating out
High Protein Fast Food Finder
Free high protein fast food finder: filter 708 menu items from 21 chains by calories, protein, and chain, sorted by protein per 100 calories. Official nutrition numbers.
RestaurantsFast Food Protein Index
We ranked 708 fast food items from 21 chains by protein per calorie. Chick-fil-A's 8-count Grilled Nuggets win with 25g of protein for 130 calories.
GLP-1s and creatine
Protein on GLP-1s
In a 2026 study, 88% of GLP-1 users ate under 0.9 g/kg of protein a day. Targets, protein-dense small portions, and a low-appetite day with 82g.
GuidesCreatine for Women
Women have 70 to 80% lower natural creatine stores than men. What studies in women found on strength, muscle, the scale, gummies, and "bulky."
GuidesCreatine and Weight Gain
Creatine loading typically adds 1 to 3 kg (2 to 6.6 lb), mostly water, not fat. What studies show, whether it has calories, and how to read your scale.