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Calculating Protein isn’t as challenging as it may seem. In order to help you learn to do so, I’m going to be walking you through the process with several examples that should help to make it click for you.

Once you have calculating and estimating weight and protein content, you will be better equipped to create your own individualized plan of action for getting all of the macronutrients you need on a daily basis in order to thrive. So, here we go!


Steak Weight/Size Examples

To begin, I have a basic food scale (pictured here), which I use to calculate calories of certain foods. My particular scale allows you to measure in ounces, pounds, grams, and kilograms.

The best way to weigh something on a scale like this is to place a plate on the scale and “tare” it out (when you tare the scale it tells the scale to measure anything minus the weight of the plate itself).

Here are some example weights:

  1. This piece of steak is about the size of my palm. Believe it or not, this is a 5 oz piece of steak. Now, when you go to a restaurant you usually eat way more than 5 oz of steak.

        2. This is a 7 oz piece of steak.

      3. Something as small as this is 2.5 oz.

So we can get our protein relatively easily from animal meats. You don’t need a huge serving to get the protein you desire. Let’s calculate the protein content of these sirloin steaks as well as some chicken and tuna examples.


Variations and Calculations

I know some do not eat red meats. The visual cues here would work for weight of other meats too.

You’ll notice the variation in calories and grams of protein which is dependant on how lean or dense the cut is and what other macronutrients (fats/carbs) are part of the serving.

Some of the following calculation examples use the weights of the beef sirloin from the photos above. To calculate the proteins, I used the app Cronometer.  

Beef Sirloin:
Beef Sirloin (Oz): Calories: Protein (g):
2.45 111.13 21
3.65 165.56 31
4.35 197.31 37
5.05 229.06 43
7.05 319.78 60

Boneless Skinless Chicken Breast:
Chicken Breast (Oz): Calories: Protein (g):
2.45 120.16 22
3.65 179.01 32
4.35 213.34 38
5.05 247.68 44
7.05 345.76 62

Light Tuna in Water:
Tuna in Water (Oz): Calories: Protein (g):
2.45 59.73 14
3.65 88.99 20
4.35 106.06 24
5.05 123.12 28
7.05 171.88 39


To avoid having to weigh your food often I would use the scale and cut your preferred serving size containing 20-50 grams of protein and wrap them individually.  Luckily, tuna in this case is canned.


Everyday Example:

Eggs are quite dense but most people are familiar with the feel of the size and weight of an egg. For example, this is your average extra large egg and it will be pretty close to 2 oz. Once you get used to how this feels in your hand, you can more accurately estimate the weight of other sources and their protein content.

I find this handy in estimating a serving of dense protein like chicken breast or a chunk of cheese.



Now that you have the tools and experience in calculating protein content in food, you can better plan your daily intake in order to get the protein you need to thrive. If you have questions about the what, why and how of macronutrients, please spend some time exploring my previous articles.

As always, feel free to reach out to me with questions or to get started working together to create your individualized healthcare plan.


-Dr. Jerome Craig


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