P:E Ratio Calculator
Stop looking at calories, start looking at density. Calculate the Protein-to-Energy ratio of your food to maximize satiety and fat loss.
Excellent! This is a high-satiety food.
What is the P:E Ratio?
I genuinely believe that the P:E ratio is the most important number on any food label. It was popularized by Dr. Ted Naiman and it’s simple: divide the grams of protein by the sum of grams of carbs and fats. The higher the number, the more likely the food is to make you feel "full" for fewer calories.
Satiety scores: Foods with a P:E ratio above 1.0 are generally great for fat loss. Foods below 0.5 (like donuts or pizza) are "energy dense" but low satiety, meaning you can eat 1,000 calories of them and still feel hungry an hour later.
Common P:E Ratios:
- Egg Whites: ~10.0 (Pure protein)
- Chicken Breast: ~4.0 (High satiety)
- Whole Eggs: ~1.0 (Balanced)
- Avocado: ~0.1 (High energy, low protein)
- Donut: ~0.05 (The "Hunger Trap")