PE Diet Calculator
The PE Diet Calculator scores any food by its Protein-to-Energy (PE) ratio. Enter the macros and instantly see its PE ratio, calorie breakdown, and macro percentages.
Enter Macros
Results
- Protein / Energy Ratio
- 0
- Protein % of Calories
- 0%
- Total Calories
- 0
- Fat %
- 0%
- Carb %
- 0%
About the PE Diet Calculator
This calculator is based on the formula described in the book The P:E Diet by Dr. Ted Naiman. The Protein-to-Energy (PE) ratio measures how much protein a food contains relative to its non-protein energy (fat + carbs − fiber).
A higher PE ratio means a food is more protein-dense, which supports satiety and better body composition. Foods with a PE ratio above 2.0 are considered excellent choices for fat loss.
Pair this with the TDEE Calculator to estimate your daily calorie needs, then use the Macro Calculator to set your protein, fat, and carb targets.
For accurate macro tracking, you'll need a gram-scale food scale — see our best food scales for macro tracking review for ranked picks under $25.
Recommended gear
Recommended food scales for tracking macros
Accurate weighing is the difference between 'about right' and actually hitting your protein. These are the three scales lifters, macro-counters, and meal-preppers consistently come back to. Affiliate links — purchases help fund this site.
Etekcity Food Kitchen Scale
The dependable everyday scale. Backlit display, tare button, grams/oz toggle — what most macro-trackers settle on.
Greater Goods Nourish Digital Food Scale
Glass top wipes clean after raw meat or wet ingredients. Quietly excellent for prep-heavy diets.
OXO Good Grips 11 lb Stainless Scale
Pull-out display so bigger plates don't block the readout. Lasts forever. The 'buy once' option.
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High PE Ratio Foods
Example foods with their PE ratios.
Chicken Breast (skinless)
- PE Ratio
- 8.6
- Protein %
- 80%
Tuna (canned in water)
- PE Ratio
- 11.0
- Protein %
- 92%
Greek Yogurt (non-fat)
- PE Ratio
- 2.5
- Protein %
- 71%
Egg Whites
- PE Ratio
- 25.0
- Protein %
- 91%
Cottage Cheese (1%)
- PE Ratio
- 2.7
- Protein %
- 65%