Protein Intake Calculator
Find out how much protein you need daily based on your weight, activity level, and fitness goal.
✓ Runs in your browser · Updated 2026-03-31Enter values and click Calculate Intake to see results
How Much Protein Do You Need?
Daily protein requirements depend on your body weight, activity level, and fitness goals. Sedentary individuals need around 0.8 g/kg, while athletes and bodybuilders may need up to 2.2 g/kg or more.
Daily Protein = Weight (kg) × Protein Multiplier (g/kg)
Sedentary + Maintain: 0.8 g/kg | Active + Maintain: 1.2 g/kg
Active + Lose Fat: 1.6 g/kg | Active + Build Muscle: 1.8 g/kg
Athlete + Build Muscle: 2.2 g/kg
Protein Sources in India
Vegetarian: Paneer (18g/100g), dal/lentils (9g/100g cooked), chickpeas (19g/100g), soybean (36g/100g), Greek yogurt (10g/100g), milk, tofu, and nuts.
Non-Vegetarian: Chicken breast (31g/100g), eggs (13g/100g), fish (20–25g/100g), mutton (25g/100g), and whey protein supplements.
Why Protein Matters
Protein is essential for muscle repair and growth, immune function, enzyme and hormone production, and satiety. Higher protein diets help preserve lean mass during weight loss and support recovery after exercise.
Distributing Protein Across Meals
Research suggests that spreading protein intake evenly across 3–4 meals (20–40g per meal) maximises muscle protein synthesis. This is more effective than consuming most protein in a single meal.
Related Tools
- Macro Calculator – Full macronutrient breakdown
- Calorie Calculator – Daily calorie needs by goal
- TDEE Calculator – Total Daily Energy Expenditure
Frequently Asked Questions
How much protein do I need per day?
The Indian RDA is 0.8 g/kg body weight. Active individuals need 1.2-1.6 g/kg, and those building muscle need 1.6-2.2 g/kg. This calculator adjusts based on your activity level and goal.
Can I get enough protein from vegetarian food?
Yes. Indian vegetarian sources include paneer (18g/100g), dal (7-9g/100g cooked), soy chunks (52g/100g), chickpeas (19g/100g), and peanuts (26g/100g). Combining cereals with pulses gives complete protein.