What is protein?

Protein is a macronutrient your body uses to build and repair muscle and other tissue. It has 4 calories per gram and tends to keep you full.

What does it mean?

The RDA is the amount that meets the needs of most healthy adults. People who train hard often aim higher, and the protein calculator gives a range for your goal.

Chicken, beef, fish, eggs, dairy, tofu and beans are common sources.

How does it show up when you order food?

Rotisserie and grilled chicken are the easiest high-protein takeout. Swiss Chalet's white meat Quarter Chicken Dinner has 63g of protein in 540 calories.

Crispy versions usually have similar protein but more calories. To compare, look at protein per calorie.