Can someone tell me how many grams of protein actually make a full protein serving?

Answer 1

1 gram of protein = 4 cals
1 gram of carbohydrates = 4 cals
1 gram of fat = 9 cals

for most athletic people or those that exercise on a regular basis the caloric intake should be near 40% protein, 40% carbohydrates and 20% fats. for the sake of simple math based on a 2,000 calorie diet that would be:

800 cals from protein and carbs = 200 grams of protein and carbs daily

divide 200 by the number of meals consumed and that's how much protein should be in each meal.