Build a protein food list with fractions, labels and a clear total

Begin with the serving definition

A protein label is only useful in a calculation when you preserve what one serving means. Write the food or product name, protein grams per serving and the number of those servings you want to count. Do not mix a value per 100 g with a value per container unless you first convert them to a common serving definition. The tool multiplies what you enter; it cannot inspect a package or determine whether the input refers to cooked weight, dry weight or a different portion.

Try three fictional rows

For a teaching example, enter Food A at 20 g per serving and 2 servings, Food B at 17 g and 1.5 servings, and Food C at 6 g and 0.5 serving. Their row totals are 40 g, 25.5 g and 3 g. Add them to get 68.5 g. These are invented labels, not a meal plan. Fractional servings are supported so the worksheet can preserve your arithmetic instead of rounding every portion to a whole package.

Check the denominator when a portion changes

If the 17 g value is per whole container but you entered half a container, use 0.5 serving. If the package defines two servings per container, half a container is one label serving. Those descriptions sound similar but can produce different totals. Write the label’s serving definition in the downloaded note or your own record. Recheck the input if the package size or formulation changes.

Use a target only when you already have one

The optional target field can compare the entered total with a target you choose. For example, 68.5 g divided by an entered 80 g target is about 86%. The displayed percentage is rounded; it is not an assessment of nutritional adequacy. The tool does not calculate a target from body weight, prescribe a diet or account for medical circumstances. NIH’s exercise-supplement overview is background reading, not a personalized recommendation from this worksheet.

Sources for this section: [1] NIH Office of Dietary Supplements — exercise and supplement background

Test your inputs before exporting

Use nonnegative protein and serving values. A missing quantity leaves the row incomplete, and a negative or zero target is not a meaningful target comparison. Remove a row that you do not intend to count rather than leaving an unexplained blank. If a label does not disclose enough information, mark the uncertainty in your notes. Do not invent a precise protein value from a product photograph or a similar food’s label.

Save a reproducible list

Download the list after reviewing the entries. It includes the multiplication for each row so the total can be checked later. Store the package details and date separately if you need a longer record. Reset clears the working list and optional target in the page. The calculation runs in the browser, and the tool does not need an account or a medical history to add the quantities.