Protein shakes are great supplements to meet the daily protein requirements of your body. It can be consumed by anyone who has protein deficiency or a low-protein diet. It is mostly popular among gym goers and weightlifters as it boosts the protein level and helps in accelerating muscle pump.

Due to protein powder being popular among weightlifters and gym goers, it gave rise to many protein powder brands like Bodylogix, Genuine Muscle, BodyTech, etc. Each of these brands delivers protein powders with a variety of flavors, calories, and mixing options.

Protein shakes come in many variations of flavors, nutrients, and calorie levels for different needs. But could Protein shakes be high-calorie? The answer is yes. Protein shake calories can range from 100 to 700 calories per serving based on ingredients, powder type, liquid, etc.

High-calorie protein shakes can add to your weight if taken daily. It can hamper your weight loss journey as well. So, the calorie level you choose in a protein shake varies on your health and lifestyle goals. This article is a full guide on how many calories a protein shake has and what your options are in the market.

How Many Calories Are In A Protein Shake?

How Many Calories Are In A Protein Shake?

Our body doesn’t need protein alone. Calories are important too for energy and growth. A protein shake can be a healthy calorie source if the brand and base liquid is chosen wisely. Protein shakes calories depend on which protein powder you use in what amount.

Usually, one serving of protein powder contains 100-150 calories. Here on, the protein shakes calories stay the same or increase based on the beverage you mix protein powder with ( Ascent protein powder ), like water, whole milk, vegan milk substitutes, fresh fruit juices, etc.

So we can say that protein shake calorie content varies from person to person according to their nutritional requirements and fitness objective.

We suggest you always read the labels and descriptions behind any protein powder brand, for example, alpha fuel X. And don’t worry; Calories don’t translate to Unhealthy. When consumed right up to daily requirements, calories provide energy and aid in muscle recovery for weightlifters.

Factors Determine Calories In A Protein Shake

As stated before, Protein Shakes do not have a fixed calorie level. There are three factors that decide the number of calories in your daily protein shake serving.

Remember, calories are essential, but for healthy well-being, you must make sure you aren’t consuming calories in excess to burning calories. It’s vital to know how much your protein shake is rich in calories so that you don’t stock up on mindless calories without realization.

1. Protein Powder You Use

Protein Powder is the main ingredient of any protein shake. The market is swarming with so many brands ( Nature Bounty, Allmax Isoflex ) and variations of Protein Powders. There are even non-lactose, vegan, low-fat, and many more protein powders to choose from. The best protein powder only exists individually according to diet, lifestyle, health, and preference.

However, these are ideal properties you must look for:

  • At least 20g protein per 30g powder
  • Less than 2g fats per 30g powder
  • Less than 5g carbs per 30g powder
  • Natural sweeteners only or 0 % sugar
  • Zero artificial colors

With this nutritional profile, your one scoop(30g) of protein powder will have 120 calories before mixing with any liquid.

2. Type of Liquid

The prime game changer is the liquid type of your protein shake. Protein powder can be mixed with different kinds of liquids containing uneven amounts of calories, including water, orange juice, almond milk, skim milk, and whole milk.

Water-based protein shakes are ideal for weight watchers who don’t wish to add their calorie count beyond a limit. Low-fat milk is also good for people who wish for a milky texture in their shakes.

Almond milk is great for vegan lifestyle followers. Orange juice adds a fresh spin to your protein intake. At last whole milk is suitable for people who wish to gain mass.

The calorie table is mentioned below

Liquid Type (Per Cup)Calorie Count
Orange Juice110
Almond Milk61
Low Fat Milk(1 %)110
Skim Milk80
Whole Milk150

Now you can choose your base liquid and mix it up well with your favorite protein powder.

3. Ingredients Added in Protein Shake

Besides protein powder and base liquid, some extra add-ons are mixed to make the protein shake more tasty, healthy, and nutritious. These ingredients also affect the calorie content of protein shakes. The most common additives to protein shakes are- frozen cauliflowers, bananas, strawberries, chia seeds, oats, peanut butter, etc.

The veggies and fruits are low in calories and make the shake loaded with vitamins. Peanut butter and bananas enhance the taste of the protein shake but bulk up calories. I tbsp of peanut butter has 90 calories alone.

How Many Calories Does Your Body Require In A Day?

 What calories your body requires in a day? Or what is the required count of calories that any person should consume in a day, depending on the kind of physical activities he/she does during the day.

If you are an athlete, you will require a very healthy amount of calories as regarding your job, your body will need to acquire energy from what amount of calories you consume in a day, but on the other hand, if you are someone who has a typical 9 to 5 job and no extra physical exercise routine a decently low-calorie intake will do the job.

According to studies, if you are a normal healthy male and wish to maintain your weight as it is, you should look somewhere between 2300 to 2500 calories a day; similarly, an 1800-2000 calorie count should be maintained by a healthy woman who wishes to keep their weight intact. But as mentioned earlier, it changes from situation and person to person.

To find your calorie count, you can simply calculate it from an online calculator. Mention your goal, weight, height, age, gender, and kind of physical activity you do in a day, and Tada! You have your own personalized calorie macros.

Calorie-Rich Ingredients To Add In A Protein Shake

Wondering why to add more calories to the protein shake. This is because some situations demand high-calorie protein shakes. High-calorie protein shakes contain >= 300 calories per serving. It is ideal for three types of people:

  • People have an objective to gain mass and build bulky muscles for competition
  • Underweight and skinny people who need more calories for an extra energy boost and weight gain
  • People who have undergone any surgery which restricts them to a liquid diet

Some calorie-rich ingredients to add to a protein shake are bananas, peanut butter, and rolled oats. They are very yummy as well as healthy. You can easily blend them into smoothies and make a calorie-rich protein shake.


We all are well-educated about the relationship between protein shakes and calories. Calories are a part of our diet and are responsible for feeling energized throughout the day. It’s important to maintain your daily calorie intake and burn any extra calories. Protein shakes are healthy nutritional drinks to add to your meal routine.

They are low in carbs and make you feel full without loading your body with calories. That said, the calorie content of a protein shake depends on your protein powder brand, base liquid, and add-ons. Focus on your health goals and choose your preferred and necessary ingredients for a perfect protein shake recipe. Stay Active and Live Happily.

Frequently Asked Questions(FAQs)

The amount of calories in a whole milk base is moistest high. One serving of milk protein shake can have around 320-370 calories. You can reduce this number by substituting whole milk with oat milk, almond milk, low-fat milk, or skim milk.

If you are someone who gets easily tired and needs something filling before your high intense cardio but also wishes not to consume many calories, then without any hesitation, consider protein shakes as your best friends as they will not only give you that extra energy to hit one more set, but also will satisfy your stomach with less but healthy calories.

One another time in which you can intake your protein shakes to lose weight can be the time between your lunch and dinner, as they can work as a perfect munching buddy when you crave for your unhealthy snacks. They can easily act as a healthy bridge between your lunch and dinner time.

You can also add your protein shakes as your post-workout as they satisfy your hunger after a heavy workout session when you want to consume high-calorie food.

You can definitely add protein shakes to your diet if you are looking forward to losing some weight from your body, as protein shakes don’t spike your weight. It just helps in rebuilding muscles, but make sure to intake with just water or skimmed milk so that you can use it in a more effective manner and even cut on some extra calories too.

The main enemy of weight loss is hunger pangs. Hunger can drive you to consume unwanted high-calorie foods, which can ruin all your days of effort. Therefore it’s best to plan your protein shake intake between breakfast and lunch and as an evening snack to avoid any unhealthy carbs. Protein shakes are also a great post-workout meal option as they help you satisfy your hunger after a tiresome workout.

A protein shake can be a good kickstart to your morning workout. A heavy, high-calorie protein shake can be a full meal or a wholesome breakfast. There is no harm in consuming it as your first meal of the day. It energizes you and fills your stomach without any obese carbs.

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