Protein Calculator
Find your daily protein intake target based on body weight and fitness goal - sedentary to athlete.
Daily Protein Intake
grams per day
336–448 kcal from protein · Regular exerciser
Min Protein
84g / day
336 kcal
Max Protein
112g / day
448 kcal
Per Meal (3×)
28–37g
spread across meals
| Goal | g/kg body weight | For you (70kg) |
|---|---|---|
| Sedentary | 0.8–1.0 g/kg | 56–70g |
| Active | 1.2–1.6 g/kg | 84–112g |
| Athlete | 1.6–2.0 g/kg | 112–140g |
| Muscle Gain | 1.8–2.2 g/kg | 126–154g |
| Weight Loss | 1.6–2.4 g/kg | 112–168g |
High-protein Indian foods
Chicken (100g)
25–27g
Paneer (100g)
18–20g
Eggs (1 whole)
6g
Dal (1 cup cooked)
9g
Rajma (1 cup)
15g
Curd/Dahi (200g)
6–7g
Soya chunks (30g)
13g
Moong sprouts (100g)
3–4g
Protein recommendations based on current sports nutrition research. Timing (spreading across meals) matters as much as total quantity.
About the Protein Calculator
Protein is the most misunderstood macronutrient in India. Vegetarians, athletes, the elderly, and people trying to lose weight all need more protein than the outdated 0.8g/kg RDA suggests. Modern sports science recommends 1.6-2.2g/kg for anyone exercising regularly. A 70 kg person needs 112-154g of protein daily - and the average Indian diet provides perhaps 50-70g. The deficit explains slow muscle growth, persistent fatigue, and high muscle loss with age.
Daily Protein Requirement
Sedentary adults: 0.8 g/kg · Active (3+ workouts/week): 1.2-1.6 g/kg · Muscle building: 1.6-2.0 g/kg · High intensity / fat loss: 1.8-2.4 g/kg
Use lean body mass (not total weight) if significantly overweight · For older adults (55+): 1.2-1.6 g/kg to prevent sarcopenia · Per meal: aim for 0.4 g/kg per meal = 20-40g per sitting
Worked Example
60 kg female, gym 4x/week, goal: muscle toning
Daily protein target = 108g · Per meal (3 meals): 36g each · Sources: 200g paneer (36g), 2 eggs (26g), 100g dal (9g), 50g tofu (4g)
Tips & Insights
- 1
Paneer (18g/100g), egg whites (11g/egg), Greek yogurt (10g/100g), and soya chunks (52g/100g) are the best vegetarian protein sources.
- 2
Protein supplements (whey, plant protein) are food, not drugs - safe, convenient, and necessary if diet cannot meet targets.
- 3
High protein intake is not harmful for healthy kidneys. The 'protein damages kidneys' myth applies only to existing kidney disease.
- 4
Protein has the highest satiety per calorie - a protein-rich breakfast reduces total daily calorie intake by 200-400 kcal.
- 5
Older adults (55+) often undereat protein and experience sarcopenia (muscle loss with age) - a reversible condition with adequate protein + resistance training.
Why this matters for you
India has one of the highest rates of protein deficiency globally - a 2017 IMRB survey found 84% of Indians consume inadequate protein. This has health consequences: slower metabolism, poor immunity, higher diabetes risk, and rapid muscle loss with age. Simply understanding your protein target and eating eggs for breakfast instead of aloo paratha can meaningfully change body composition and long-term health.
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