Daily Calorie & Protein Calculator
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- Built by a consultant dietitian
- Asian cut-offs
Reviewed by Sadaf Sajid, M.Phil, Consultant Dietitian · Last updated
Daily calorie & protein calculator
Mifflin-St Jeor estimate. Medical conditions, pregnancy and medication change your needs, so a dietitian sets your real target.
How to use your number
- Use the goal calories as a starting point for 2–3 weeks
- Weigh yourself weekly, at the same time, and measure your waist
- If weight isn't moving, review portions and oil before cutting calories further
- Don't go below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision
What 1,500 kcal looks like in desi food
| Meal | Example | ≈ kcal |
|---|---|---|
| Breakfast | 2-egg omelette + 1 roti + chai (no sugar) | 350 |
| Lunch | Chicken salan + salad + 1 roti | 450 |
| Snack | Apple + 6 almonds | 150 |
| Dinner | Daal + sabzi + 1 roti | 450 |
| Extras | Milk in chai, fruit | 100 |
Want a plan made for you? Book an appointment with Sadaf Sajid, in clinic at E-11/3 or online.
Book Appointment WhatsAppFrequently asked questions
How many calories should I eat to lose weight?
Most adults lose about 0.5 kg a week by eating about 500 kcal less than their maintenance calories. Your maintenance number depends on age, sex, size and activity.
How much protein do I need?
Most adults trying to lose weight do well with 1.2–1.6 g of protein per kg of body weight a day, from eggs, daal, chicken, fish and dahi.
Aksar Pooche Jane Wale Sawalat (Roman Urdu)
Wazan kam karne ke liye kitni calories?
Aam tor par maintenance se 500 calories kam. Upar diye calculator se apna andaza lagayein.
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This page is for general education and does not replace advice from your doctor. Nutrition therapy works alongside medical treatment; never stop or change medication without your doctor. Individual results vary.
Ready to start your healing journey?
In-clinic at E-11/3, Islamabad or online anywhere. Mon–Fri 4:00–7:00 pm.