Protein calculator
See how many grams of protein you need each day, based on your weight and how active you are.
Your result appears here as you type.
How much protein people need
0.8 g per kg is the standard daily allowance for healthy adults. The higher ranges are widely used for active people.
| Activity | Protein per kg of body weight |
|---|---|
| Little exercise | 0.8 to 1 g |
| Regular exercise | 1.2 to 1.6 g |
| Strength training | 1.6 to 2.2 g |
Protein in everyday food
These are rough amounts, and they vary with how the food is made.
| Food | Protein |
|---|---|
| One egg | About 6 g |
| 100 g cooked chicken | About 30 g |
| One cup cooked daal | About 15 to 18 g |
| One cup milk | About 8 g |
| 100 g cooked fish | About 20 to 25 g |
Run your clinic on SehatDoc
Appointments, records, prescriptions and billing in one system, from PKR 4,000 a month.
See the featuresCommon questions
Still unsure? Send us the question and a person — not a bot — will answer it.
How much protein do I need a day?
For a healthy adult, at least 0.8 g for each kg of body weight. At 70 kg that is about 56 g a day, and more if you train regularly.
Is too much protein harmful?
For healthy people, moderately high intakes are generally fine. People with kidney disease should ask their doctor first.
Can I get enough protein from daal?
Yes, especially alongside roti or rice, milk, yoghurt, eggs or nuts. Variety matters.
Try it with next week’s patients
Plans start at PKR 4,000 a month, billed in rupees, with setup and staff training included. Bring over next week’s patients and see whether the evening session runs any easier.
Setup help and staff training are included on every plan.