Protein Intake Calculator
Daily protein needs in grams from your body weight, goal and activity level, with per-meal targets and Indian food sources.
About Protein Intake Calculator
This protein intake calculator works out how many grams of protein you need per day from your body weight, goal and activity level. Choose weight loss, maintenance or muscle gain and it shows your daily range and a per-meal target, so protein is spread through the day.
A food table lists common Indian sources such as dal, paneer, curd, eggs, chicken and soya, with protein per serving, which helps vegetarians plan meals too. It is useful for gym-goers, people on a weight-loss plan and anyone checking their protein requirement per day. It is free, needs no sign-up and runs in your browser.
How to use Protein Intake Calculator
- Enter your body weight.
- Choose your goal and activity level.
- Read your daily protein range and per-meal target.
- Use the food table to plan meals.
Frequently asked questions
How much protein does an average adult need?
The ICMR-NIN (2020) recommendation for healthy sedentary Indian adults is about 0.83 g per kg of body weight per day. Active people and those building muscle need more.
How much protein for muscle gain?
Research (ISSN position stand) supports about 1.6–2.2 g/kg/day combined with resistance training, spread across 3–5 meals.
Can vegetarians meet protein needs?
Yes — combine dals, chana, rajma, soya, paneer, curd, milk, peanuts and whole grains through the day.
How much protein do I need per day for my weight?
Sedentary adults need about 0.8 g per kg of body weight; active people and those building muscle often aim for 1.6–2.2 g per kg.
How much protein should I eat to lose weight?
Higher protein, around 1.2–1.6 g per kg, helps preserve muscle and keeps you full during a calorie deficit. Pick the weight-loss goal to see your range.
How much protein is in one egg?
A large egg has about 6 grams of protein.
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