What is a protein calculator?
A protein calculator works out how many grams of protein you should eat each day. Protein needs depend mostly on your body weight, how active you are and your goal, so this free online protein calculator multiplies your weight in kg by the amount of protein research recommends for your situation – from the basic RDA for a desk worker to the higher intake used for muscle gain and weight loss. It then shows your protein per meal and how much of common Indian and international foods you would need.
How much protein do I need per day?
The Recommended Dietary Allowance (RDA) is 0.8 g of protein per kg of body weight for healthy adults, and the ICMR-NIN guidelines for India (2020) set a similar 0.83 g/kg. That is the minimum to avoid deficiency, not the optimum for active people. Sports nutrition research, including the International Society of Sports Nutrition position stand, recommends more:
| Situation | Protein per kg body weight per day | 70 kg person |
|---|---|---|
| Sedentary adult (RDA) | 0.8–1.0 g | 56–70 g |
| Active / regular exercise | 1.2–1.6 g | 84–112 g |
| Endurance athletes | 1.2–1.6 g | 84–112 g |
| Weight loss (preserve muscle) | 1.6–2.2 g | 112–154 g |
| Muscle gain / strength training | 1.6–2.2 g | 112–154 g |
| Older adults (65+) | 1.0–1.2 g | 70–84 g |
| Pregnancy (2nd–3rd trimester) and breastfeeding | about 1.1–1.3 g | 77–91 g |
How to calculate protein intake by body weight
The protein intake formula is simple:
Protein (g/day) = body weight (kg) × protein factor (g/kg)
- body weight = your weight in kg (divide pounds by 2.2046)
- protein factor = 0.8 to 2.2 g/kg depending on activity and goal (table above)
Worked example
A 70 kg person who lifts weights to gain muscle needs 70 × 1.6 = 112 g to 70 × 2.2 = 154 g of protein a day. The middle of that range is 133 g. Spread over 4 meals, that is about 33 g of protein per meal. The same person on a sedentary routine would need only about 56–70 g.
Protein calculator for lean body mass
If you carry a lot of body fat, using total body weight overstates your needs. Enter your body fat percentage and the calculator bases protein on a lean-adjusted weight (lean mass ÷ 0.8). For example, a 100 kg person at 40% body fat has 60 kg lean mass, so protein is based on 75 kg instead of 100 kg. Find your number with the body fat calculator.
Protein for weight loss
When you eat in a calorie deficit, your body can break down muscle for energy. A higher protein intake of 1.6–2.2 g/kg, together with strength training, protects muscle so the weight you lose is mostly fat. Protein is also the most filling macronutrient and costs more energy to digest, which makes a diet easier to follow. Combine this protein target with your calorie goal in the macro calculator.
Protein for muscle gain and weight gain
To build muscle you need progressive resistance training, a small calorie surplus and 1.6–2.2 g of protein per kg. Intakes above about 2.2 g/kg show little extra benefit. Spread protein evenly: 20–40 g per meal, 3–5 times a day, works better than one huge serving at dinner. For healthy weight gain, raise total calories with the calorie calculator and keep protein in this range.
Protein calculator for Indian food
Many Indian diets fall short of protein because meals centre on rice and roti. These vegetarian and non-vegetarian foods make it much easier to reach your target:
| Food | Serving | Protein |
|---|---|---|
| Soya chunks (dry) | 50 g | 26 g |
| Paneer | 100 g | 18 g |
| Dal / moong / masoor (cooked) | 1 cup | about 18 g |
| Rajma or chana (cooked) | 1 cup | about 15 g |
| Hung curd / Greek yogurt | 200 g | about 18 g |
| Milk | 250 ml | 8 g |
| Eggs | 2 large | 12 g |
| Chicken breast (cooked) | 100 g | 31 g |
| Fish (cooked) | 100 g | about 22 g |
Values are approximate and vary by brand and cooking. For a vegetarian, a day of curd at breakfast, dal and paneer at lunch, a soya or chana snack and dal with tofu at dinner can easily provide 90–110 g of protein.
How to calculate protein in food
Check the label for protein per 100 g, multiply by the grams you eat and divide by 100. For example, 150 g of paneer at 18 g per 100 g gives 27 g of protein. For cooked dals, remember that the dry weight is about one-third of the cooked weight.
Is too much protein harmful?
For healthy people, intakes up to about 2 g/kg are considered safe. People with chronic kidney disease need medical advice, because they are often told to limit protein. Drink enough water with a high-protein diet – see the water intake calculator.
Goals, food and daily targets: what to enter
Protein calculator by weight
Your body weight in kg is the main input, and the protein calculator multiplies it by a g/kg figure for your goal. The protein calculator by weight formula is simply weight × g/kg, so the result is always according to your weight.
Protein calculator for weight gain and muscle gain
Choose "Muscle gain" in the protein calculator if you want to build muscle or gain weight. If you want weight loss and muscle gain at the same time, choose "Weight loss" – the range is the same 1.6–2.2 g/kg.
Protein calculator for women and kids
The rules are the same per kg for women and men. Kids and anyone under 18 should use ICMR or RDA child values (about 0.9–1.0 g/kg) rather than athlete ranges.
Protein calculator for food and recipes
The results table shows how many servings of each food would cover your day. For recipes, add up the protein per ingredient from labels. In the protein calculator, the Indian food table answers questions about Indian food, vegetarian meals and vegan plans, because many of the best sources (dal, paneer, soya, sprouts) are plant-based.
Calories from protein
The result also shows the calories from protein: each gram gives 4 kcal. This helps you calculate protein vs calories and see what share of your calories comes from protein.
Protein calculator per day and daily intake
The big number is your daily intake target – a range with a mid-point to aim for. It answers how much protein, and how many grams of protein, you need per day.
How to calculate protein requirement for body
To calculate protein you need, pick your activity, multiply by weight, and adjust for body fat if it is high. This is also how to calculate protein intake for muscle gain and how to calculate protein intake for weight loss. The protein intake calculator formula is the same for everyone.
Protein calculator for gym and lean body mass
If you go to the gym, the muscle-gain range fits most lifters. The lean body mass option (enter body fat %) is the fairest method for heavier people. The protein calculator online free version also suits India, with Indian foods listed.
Protein calculator chart: daily requirement by weight and goal
| Body weight | Minimum (0.8 g/kg) | Active (1.2 g/kg) | Fat loss or muscle gain (1.6 g/kg) |
|---|---|---|---|
| 50 kg | 40 g | 60 g | 80 g |
| 60 kg | 48 g | 72 g | 96 g |
| 70 kg | 56 g | 84 g | 112 g |
| 80 kg | 64 g | 96 g | 128 g |
| 90 kg | 72 g | 108 g | 144 g |
This protein calculator chart shows the daily requirement at common levels. The minimum requirement of 0.8 g/kg prevents deficiency; active people and anyone losing fat or building muscle do better at 1.2–2.0 g/kg. The protein calculator gives the same numbers in NZ, Singapore, India or anywhere else, because protein needs depend on body weight, not country.
Protein calculator: how much did I eat today?
To check how much protein you ate, list each food and its protein: 2 eggs (about 12 g), 1 cup cooked dal (about 15 g), 100 g paneer (about 18 g), 100 g cooked chicken breast (about 31 g), 1 cup milk (about 8 g). Add them and compare with your target. A kitchen scale is the only machine you need; a protein calculator app just stores the same food values.
Protein quality calculator: PDCAAS and DIAAS
Not all protein is used equally well. Protein quality is scored with PDCAAS (0 to 1) or the newer DIAAS, which compare a food's essential amino acids and digestibility with human needs. Eggs, milk, whey and soy score near the top; wheat and many single plant foods score lower. For vegans, combining foods such as dal with rice or roti improves the overall amino acid profile, and eating a little more total protein (often 10–20% more) makes up for the lower digestibility.
Protein calculator under 18 and for GLP-1 users
For children and teens under 18, needs per kg are set by age: about 0.95 g/kg at ages 4–13 and 0.85 g/kg at 14–18 in US guidelines. Growing athletes may need more; ask a paediatric dietitian rather than using adult gym targets.
People taking GLP-1 weight-loss medicines such as semaglutide or tirzepatide (Zepbound) often eat much less, which makes it harder to protect muscle. A protein calculator target of about 1.2–1.6 g/kg of goal weight is commonly suggested, but if you use Zepbound or a similar medicine, check this protein calculator target with the doctor or dietitian who manages your treatment.
Frequently asked questions
How much protein do I need per day?
Healthy sedentary adults need at least 0.8 g per kg of body weight. Active people need 1.2–1.6 g/kg, and people trying to lose fat or gain muscle benefit from 1.6–2.2 g/kg.
How do I calculate protein intake according to weight?
Multiply your weight in kg by the protein factor for your goal. For example, 60 kg × 1.6 g/kg = 96 g of protein a day.
How much protein do I need to build muscle?
About 1.6–2.2 g per kg of body weight per day, spread over 3–5 meals with 20–40 g each, combined with strength training.
How much protein should I eat for weight loss?
Around 1.6–2.2 g per kg helps you keep muscle and stay full while eating fewer calories.
How many calories are in 10 g of protein?
Protein gives 4 kcal per gram, so 10 g of protein provides 40 kcal.
Can vegetarians in India get enough protein?
Yes. Combine dals, paneer, curd, soya chunks, tofu, chana, rajma, milk and nuts across the day. A protein powder can help if you struggle to reach your target.
How much protein do women need?
The same per-kg rules apply to women. A 55 kg active woman needs about 66–88 g a day; during pregnancy needs rise to about 1.1 g/kg or more.
How much protein is in common Indian foods?
Roughly: 1 cup cooked dal 15 g, 100 g paneer 18 g, 2 eggs 12 g, 1 cup milk 8 g, 100 g cooked chicken breast 31 g.
What is protein quality?
How well a protein supplies the essential amino acids your body needs, measured by PDCAAS or DIAAS. Animal proteins and soy usually score highest.
Last updated 2026-09-18