Build your perfect shake step by step. Pick a protein powder, choose your liquid, and add toppings to see exact calories, protein, carbs, fat, and fiber update in real time.
Total Calories
110
kcal per shake
Protein
25g
Carbs
1g
Fat
0.5g
Fiber
0g
Ingredients in your shake
Save your favourite shake combinations, track daily protein goals, and log meals by voice — BiteKit handles the nutrition maths for you.
Not all protein powders are created equal. The type you choose affects the macro breakdown, digestion speed, and suitability for your dietary needs.
The gold standard for post-workout recovery. Fast-absorbing with the highest protein-to-calorie ratio. Low in lactose, making it tolerable for most people with mild dairy sensitivity.
More affordable than isolate. Contains slightly more carbs and fat, which slows digestion marginally. A great everyday option when cost is a consideration.
Digests slowly over 5–7 hours, making it ideal as a pre-sleep shake or meal replacement. Keeps you feeling fuller for longer compared to whey.
Dairy-free and vegan-friendly. A blend of pea and rice protein provides a complete amino acid profile. Slightly higher in carbs than whey, but effective for muscle building.
Low in calories and supports skin, joint, and connective tissue health. Not a complete protein for muscle building, but a useful addition to a balanced diet.
Dairy-free with a high biological value comparable to whey. Medium absorption speed. A solid choice for those avoiding dairy while seeking high protein efficiency.
The liquid you blend with your protein powder dramatically affects the final calorie count and macro split. Water gives you a lean, low-calorie shake, while milk adds significant calories and extra protein.
Water
0 cal
Pure lean base
Almond Milk
30 cal
Low-cal dairy-free
Whole Milk
150 cal
Rich + 8g protein
If your goal is maximum protein per calorie, water or unsweetened almond milk are the best choices. If you need a calorie-dense shake for muscle gain or as a meal replacement, whole milk or 2% milk add both calories and an extra 8g of protein per cup.
The right add-ins can turn a basic protein shake into a complete meal with fibre, healthy fats, antioxidants, and complex carbohydrates.
Oats provide slow-releasing carbohydrates (13g carbs, 2g fiber per 1/4 cup) while a banana adds natural sugars, potassium, and 3.1g of fiber. Together they create a filling, pre-workout shake.
Two tablespoons of peanut butter add 8g of protein alongside 16g of mostly monounsaturated fat. Avocado contributes a creamy texture with 7g of healthy fat and 2.7g of fiber per quarter.
Blueberries and strawberries are low in calories (25–42 cal per 1/2 cup) but rich in vitamins C and K, anthocyanins, and fibre. They add natural sweetness without spiking the calorie count.
One tablespoon of chia seeds provides 4g of fiber, 4g of fat (mostly omega-3 ALA), and gels slightly in the shake for a thicker texture. Flaxseeds offer similar benefits and are best added as ground meal for better nutrient absorption.
Half a cup of non-fat Greek yogurt adds 9g of protein for only 90 calories and creates a thicker, creamier consistency. Combined with a scoop of whey isolate, a single shake can easily exceed 35g of protein.
Protein requirements vary significantly based on your activity level, body weight, and goals. General guidelines from sports nutrition research:
Sedentary Adults
0.8g
per kg body weight / day
Active Individuals
1.4–1.7g
per kg body weight / day
Strength Athletes
1.6–2.2g
per kg body weight / day
A 75 kg (165 lb) person who trains 4–5 days per week would need approximately 105–165g of protein per day. Two protein shakes made with whey isolate and skim milk provide roughly 65–70g, covering about half of that target.
Whey isolate + whole milk + oats + banana. High protein, high carbs for fuel and recovery. Aim for 400–600 calories post-workout.
Whey isolate or egg white + water or almond milk + spinach + berries. High protein, low calorie. Keep total shake under 250 calories.
Casein or plant protein + soy milk + oats + peanut butter + banana. Balanced macros for 400–500 calories with fibre to keep you full.
A basic shake with one scoop of whey isolate and water is around 110 calories. Adding whole milk brings it to 260 calories. With a banana, peanut butter, and oats you can reach 500–600 calories — use this builder to see your exact total before blending.
Whey isolate and egg white protein both deliver about 25g of protein per scoop at roughly 110 calories, making them the most efficient options. Casein and whey concentrate are close behind at 23–24g per scoop.
Water keeps calories at zero. Skim milk and soy milk both add 7–8g of protein per cup for only 80 calories. Whole milk adds richness and 8g of protein for 150 calories per cup.
Post-workout is most popular — consuming protein within 30–60 minutes after training supports muscle repair. Casein protein is ideal before bed due to its slow digestion. A morning shake helps hit daily protein targets when breakfast options are limited.
Greek yogurt adds 9g of protein for 90 calories. Peanut butter and almond butter add 7–8g protein, though with significant fat. Combining whey isolate with skim milk and Greek yogurt can push a shake past 40g of total protein.
Modern pea/rice blend powders produce comparable muscle protein synthesis when consumed in adequate amounts. They are suitable for those with lactose intolerance or dairy allergies, and are often easier to digest. The key is choosing a blend that provides all essential amino acids.
BiteKit lets you log meals by voice or text and calculates nutrition instantly. Hit your protein goals without the spreadsheet.