Calculate Your Protein

An average dieter needs 0.4 to 0.5 grams of protein per pound of body weight. That's 0.8 to 1.0 grams per kilogram. 

Experts recommend that heavy exercisers and athletes consume 0.5 - 0.8 grams of protein per pound of body weight (1.2 to 1.7 grams per kilogram) An athlete or heavy exerciser is generally someone who exercises more than 10-12 hours per week.

How much protein in a chicken breast depends on how much you eat, but a single 4-ounce serving generally provides 26 grams of protein. 

Just a single large egg provides about 5 grams of protein. An egg white has about 4 grams of protein. If you combine a single egg with a few whites, you can make a diet-friendly scramble and consume 15 grams of protein or more - without too much added fat. 

1 Pound (lb) = 16 Ounce (oz) 

1 Ounce = 28.35 gram