Egg Protein Goal Calculator
How many eggs do you need to hit a specific protein target? Set your goal and find out instantly.
You Need
5
whole eggs
= 31.5g protein (goal: 30g)
360
total calories
930mg
cholesterol
Each whole egg provides 6.3g protein and 72 calories (boiled). For more protein with fewer calories, try a mix: 2 whole eggs + whites.
Quick Reference
| Protein Goal | Whole Eggs | Egg Whites | 2 Whole + Whites |
|---|---|---|---|
| 20g | 4 eggs (288 cal) | 6 whites (102 cal) | 2 + 2 whites (195 cal) |
| 30g | 5 eggs (360 cal) | 9 whites (153 cal) | 2 + 5 whites (229 cal) |
| 40g | 7 eggs (504 cal) | 12 whites (204 cal) | 2 + 8 whites (280 cal) |
| 50g | 8 eggs (576 cal) | 14 whites (238 cal) | 2 + 11 whites (331 cal) |