Tool · Food
Protein calculator by text: text what you ate, get the protein
Nothing to download, look up, or weigh. Text Aven what you ate in plain words and get the protein, carbs, fat, and calories back. When you’re short of your goal, Aven tells you exactly what to eat to get there.
The short answer
Text a meal the way you’d describe it to a friend, like “6 oz grilled chicken, a medium sweet potato, and broccoli.” Aven estimates the protein and the rest of the macros (that meal is about 59 grams of protein2), keeps a running total for the day, and, when you’re short, suggests foods and amounts to close the gap. Your daily target comes from a published guideline.1
Text a meal, get the numbers
No food database to search and no barcode to scan. Describe what you ate, with amounts if you know them, and Aven does the math.
Aven- Tuesday 12:45 PM
- Lunch: 6 oz grilled chicken, a medium sweet potato and some broccoli
- Nice lunch! Roughly: 59 g protein, 35 g carbs, 7 g fat, about 440 calories. The chicken did most of the work: about 53 g of that protein.
- With your eggs this morning you’re at about 72 g. 28 to go to hit 100 today.
- Didn’t think I was that close already
- Lunch like that does it 💪 I’ll check in this afternoon.
How that adds up, from USDA data: 6 oz roasted chicken breast is about 53 g protein; a medium baked sweet potato about 2 g protein and 24 g carbs; a cup of cooked broccoli about 4 g protein and 11 g carbs.2 Aven’s numbers are estimates, since portions and recipes vary.
Short of your goal? Aven gets you there
Knowing you’re 30 grams short is only useful if you know what to do about it. Aven checks in, works out the gap, and gives you foods and amounts, sized for a small appetite.
Aven- Thursday 3:30 PM
- Quick protein check: you’re at about 70 g today, so 30 to go. Any one of these gets you close: a cup of cottage cheese (~28 g), a can of tuna (~32 g), or two Greek yogurt cups (~35 g).
- How much Greek yogurt for just 30?
- About 10 oz of plain nonfat Greek yogurt, a little under two 6 oz cups. Split it: one now, one after dinner, if a big portion is too much.
- Doing that, with berries
- 8:15 PM
- Second yogurt done
- That’s 100 g today ✓ Third day in a row hitting your goal 🎉
Protein in common foods
The kind of numbers Aven works with, from the USDA’s food composition database.2 Rounded.
| Food | Portion | Protein | Calories |
|---|---|---|---|
| Chicken breast, roasted | 6 oz (170 g) | 53 g | 281 |
| Light tuna, canned in water, drained | 1 can (165 g) | 32 g | 142 |
| Cottage cheese, 1% | 1 cup (226 g) | 28 g | 163 |
| Greek yogurt, plain nonfat | 6 oz cup (170 g) | 17 g | 100 |
| Egg, hard-boiled | 1 large (50 g) | 6 g | 78 |
| Broccoli, cooked | 1 cup chopped (156 g) | 4 g | 55 |
| Sweet potato, baked | 1 medium (114 g) | 2 g | 103 |
When a full meal feels like too much, the small, dense foods near the top of this list are the easiest wins. Our guide to protein on low-appetite days has more ways to get there.
Your daily protein target
Aven sets your daily goal with you, using the ranges in a 2025 joint advisory from four obesity and nutrition societies.1 Text your weight and Aven works out what each range means for you.
- General allowance
- 0.8 g per kg of body weight a day
- During weight loss
- 1.2 to 1.6 g/kg a day (proposed)
- Simple target
- 80 to 120 g a day
- Floor
- Not below 0.4 to 0.5 g/kg a day
- Ceiling
- Avoid 2 g/kg a day or more long term
| Weight | 0.8 g/kg | 1.2 to 1.6 g/kg | Simple target |
|---|---|---|---|
| 150 lb (68 kg) | 54 g | 82 to 109 g | 80 to 120 g |
| 200 lb (91 kg) | 73 g | 109 to 145 g | 80 to 120 g |
| 250 lb (113 kg) | 91 g | 136 to 181 g | 80 to 120 g |
With a higher body weight, targets based on actual weight can overestimate what you need, so the fixed 80 to 120 gram target may fit better.1 If you have kidney disease or were told to limit protein, ask your care team before raising it. Protein works best alongside strength training, and helps when the scale stalls.
What Aven does, and doesn’t do
Aven does
- Estimate protein, carbs, fat, and calories from what you text
- Keep a running total against your daily goal
- Tell you what to eat, and how much, to close the gap
- Check in, and celebrate the days you hit it
Aven doesn’t
- Calculate or change medication doses
- Set a medical diet for a health condition
- Replace a dietitian or your care team
Questions people ask
How do I count the protein in what I ate?
Text Aven what you ate in plain words, like “6 oz grilled chicken, a medium sweet potato, and a cup of broccoli.” Aven estimates the protein, carbs, fat, and calories, and adds it to your total for the day. No app, no barcode scanning, no looking things up.
How much protein is in 6 oz of chicken breast?
About 53 grams. USDA data lists roasted chicken breast at 31 grams of protein per 100 grams, and 6 ounces is about 170 grams.2
How much protein do I need on a GLP-1?
A 2025 joint advisory lists 0.8 g per kilogram of body weight a day as the general adult allowance, 1.2 to 1.6 g/kg as proposed during weight loss, or a simple target of 80 to 120 grams a day.1 Text your weight, and Aven works out the numbers with you. Your care team can help you choose.
Are Aven’s numbers exact?
No. They’re estimates, like any food count without a scale and a label: portion sizes and recipes vary. They’re close enough to see whether you’re on track and what to eat next.
Does Aven calculate medication doses?
No. Aven does food math like protein, macros, and water. Aven never calculates or changes medication doses; those come from your prescriber.
Sources
- Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Am J Clin Nutr. 2025;122(1):344-367. doi:10.1016/j.ajcnut.2025.04.023
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: chicken breast, roasted (FDC 171477); light tuna, canned in water, drained (173709); cottage cheese, 1% (173417); Greek yogurt, plain, nonfat (170894); egg, hard-boiled (173424); broccoli, boiled (169967); sweet potato, baked in skin (168483). Accessed October 20, 2026. fdc.nal.usda.gov
This page is general education, not medical advice. Research is cited as background on GLP-1 treatment, not as evidence about Aven. Aven is not affiliated with Novo Nordisk, Eli Lilly, or any drug manufacturer.