Protein Intake Calculator
Calculate daily protein requirements based on weight, goals, and activity level. Find your optimal protein intake for muscle gain or fat loss.
About this calculator
How much protein should you eat? It depends on your weight and your goal. The basic recommendation to avoid deficiency is about 0.8 g per kg of body weight. People who train, are trying to lose fat or build muscle benefit from 1.6 to 2.2 g per kg.
Enter your weight and your goal and this calculator gives your daily range in grams, the amount per meal and a list of high-protein foods with their content, including Indian staples such as dal, paneer and soy chunks.
How to use it
- Enter your Body Weight in kg.
- Choose your Goal: sedentary, active, build muscle, cut or athlete.
- Read the daily range, the amount per meal and the food list.
Protein per kilogram
Daily protein = Weight × grams per kg. Typical ranges: sedentary adults 0.8 to 1.0, active adults 1.2 to 1.6, muscle building 1.6 to 2.2, cutting 1.8 to 2.4, and endurance or strength athletes 1.4 to 2.0. Divide by three to five meals for best use.
Worked example
70 kg person building muscle
| Daily protein | 112 to 154 g (1.6 to 2.2 g per kg) |
| Per meal (3 meals) | 37 to 51 g |
| Calories from protein | 448 to 616 |
For reference: 100 g of chicken breast has 31 g, 100 g of paneer 18 g, 100 g of cooked dal 9 g and a large egg 6 g.
This tool gives general information, not medical advice. Talk to a doctor or dietitian before making changes to your diet, exercise or medication.
Tips and common mistakes
- Spread protein across the day rather than eating it all at dinner.
- Vegetarians can combine dal, paneer, curd, soy, eggs and nuts to reach the target.
- Protein powder is a convenience, not a necessity.
- People with kidney disease should follow their doctor's protein advice.
- Most healthy adults tolerate 2 g per kg well.
Frequently asked questions
How much protein do I need per day?
0.8 g per kg to avoid deficiency, and 1.6 to 2.2 g per kg for muscle gain.
Is too much protein harmful?
In healthy people it is generally safe at 2 g per kg. People with kidney problems should check with a doctor.
What are good vegetarian protein sources?
Dal, paneer, curd, soy chunks, tofu, chickpeas, eggs and nuts.
How much protein per meal?
About 25 to 40 g for muscle building.
Do I need protein powder?
No. It is useful only if food does not meet your target.
Does protein help weight loss?
Yes, it keeps you full and protects muscle.