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Protein & Calorie Calculation for Food Amount Recommended in Dietary Guidelines (Adult)

Food Plate

If you follow our dietary guidelines, how much protein will you get? How many calories will you get? Should you worry about protein? Let’s do a calculation.


We usually recommend 750 grams of fruits. Let us discuss an example:

Apple – 150 g940.4 g
Banana – 150 g1422.1 g
Orange – 150 g671.5 g
Strawberries – 75 g210.5 g
Nectarine – 150 g691.8 g
Pineapple – 75 g330.4 g
Total4266.7 g


We usually recommend 450 grams of raw vegetables and 150 grams of cooked vegetables (no added fat). Let us discuss an example:

Raw Vegetables::
Carrots – 150 g550.9
Baby Spinach – 50 g81.4
Lettuce Iceberg – 150 g141.4
Tomato – 100 g190.6
Cooked Vegetables::
Potatoes – 75 g481.1
Cauliflower – 75 g201.5
Total1646.9 grams

Whole Grains

We usually recommend 6 servings of whole grains to people between the age of 18 to 30.

Cooked GrainsCaloriesProtein
Quinoa – 100 g1053.4
Bread – 2 big slices (84 g)1949.4
Brown rice – 100 g1664.1
Roti – 1 big (76 g)2236.7
Total68823.6 grams


We usually recommend 3 servings of legumes for adults.

Chickpeas (cooked) – 125 g1489
Peas – 150 g1068.7
Green Beans – 140 g392.7
Total29320.4 grams


We usually recommend 45 grams of nuts to adults.

Almonds – 25 g1434.9
Walnuts – 20 g1392.9
Total2827.8 grams


We usually recommend 15 grams of seeds to adults.

Flaxseeds – 5 g250.8
Sesame Seeds – 5 g311.1
Pumpkin Seeds – 5 g291.5
Total853.4 grams

Total Calories and Total Protein

Food CategoryCaloriesProtein
Whole Grains68823.6
Total193868.8 grams


According to the above analysis, you will get more than the required protein. Your body generally needs approx. 0.8 grams of protein per kg of body weight. If you have a normal weight (e.g., 75 Kg), you need 60 grams of protein daily. The above diet provides 68.8 grams of protein. It is more than the required amount of protein. Therefore, you should not worry about the protein. You can increase the intake of whole grains and legumes to increase calories.

If you follow our dietary guidelines, you will get approx. 1900 – 2000 calories per day. According to your energy need, you should increase servings of whole grains and legumes. If you want to lose weight, you might follow these guidelines exactly mentioned in this article. It will help you to lose weight slowly but safely.

Learn More: Dietary Guidelines

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