Protein Calculator
Calculate your recommended daily protein intake.
📐 Protein (g) = Body Weight (kg) × g/kg factor for your activity level
Protein is the most important macronutrient for body composition — it builds and repairs muscle tissue, supports immune function, produces enzymes and hormones, and is the most satiating macronutrient per calorie. Yet most Indians are significantly under-consuming protein: surveys show average Indian protein intake is just 0.6–0.8 g/kg, well below optimal. This protein calculator gives you a precise daily protein target based on your weight, activity level, and specific goal.
📋 How to Use This Calculator
Enter your body weight in kg, select your activity level, and choose your goal: general health, fat loss (muscle preservation), muscle building, or athletic performance. The calculator returns your daily protein target in grams, the number of meals to spread it across for optimal absorption, and practical food examples to meet your target. Vegetarian and vegan food sources are included.
💡 Key Facts & Information
Evidence-based protein recommendations: General health/sedentary: 0.8 g/kg (WHO RDA). Active adults: 1.2–1.6 g/kg. Muscle building: 1.6–2.2 g/kg (Morton et al., 2018 meta-analysis of 49 studies). Fat loss with training: 2.0–2.4 g/kg (higher protein during deficit preserves muscle). Older adults (60+): 1.2–1.6 g/kg (counteracts age-related muscle loss — sarcopenia). Top Indian protein sources per 100g: chicken breast (31g), fish (20–25g), eggs (13g), paneer (18g), Greek yoghurt (10g), dal cooked (9g), soybean (36g dry), tofu (8g), chickpeas cooked (9g), quinoa cooked (4g). Each meal stimulates muscle protein synthesis optimally with 20–40g of protein containing adequate leucine.