The Grocery-Store Protein Calculator — 33 Stores

Your daily protein target, then exactly what to buy to hit it at your store. Losing weight without losing muscle. The Doctor Teacher

1. Your numbers

This sets your protein target (the muscle-preserving range) and your calorie target for losing weight.

Sex

Height (ft)

(in)

Weight (lb)

Age

Activity

grams of protein a day

2. Pick your grocery store

United States

Australia

Perth and Western Australia

Your store's high-protein picks

Tap to add servings and watch your protein climb to your target. Approximate values, check the label.

My Protein Shopping List

Store

Daily protein target

Buy this (each line already counted toward your target)

This adds up to

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MEDICAL DISCLAIMER
This material is for general educational purposes only and is not medical advice, diagnosis, or treatment. Dr. Pablo Pazmiño, MD is a board-certified spine surgeon licensed in California; he is not your physician and no doctor-patient relationship is created by its use. Do not use it to replace or delay care from your own qualified healthcare provider - individual situations vary, so always consult them before making any health decision. If you experience pain or worsening symptoms, stop and seek care; in an emergency, call 911. © 2026 The Doctor Teacher / SpineCal Institute. All rights reserved.