Protein Calculator
Find your daily protein requirement based on weight and fitness goal.
Input Values
kg
Results
Enter values to see results.
⚠️ Results are indicative only. Consult a qualified professional before making any decisions.
What is this Calculator?
The Protein Calculator estimates your daily protein requirement based on your body weight and fitness goal. Protein is essential for muscle repair, immune function, enzyme production, and overall health — yet most Indians are protein deficient.
How to Use
1
Enter Weight: Enter your body weight in kilograms.
2
Select Fitness Goal: Choose from Sedentary, Maintain, Build Muscle, or Lose Fat.
3
View Results: See your recommended daily protein range and target.
Frequently Asked Questions
General guidelines: Sedentary = 0.8g/kg, Active/Maintain = 1.0–1.2g/kg, Fat Loss = 1.4–1.6g/kg, Muscle Building = 1.6–2.2g/kg body weight. Most Indians consume only 0.4–0.6g/kg — far below recommendations.
Animal sources: eggs (6g/egg), chicken breast (31g/100g), fish (20–25g/100g), paneer (18g/100g), Greek yogurt (10g/100g). Plant sources: dal/lentils (9g/100g cooked), rajma (9g/100g), soya (36g/100g dry).
Yes, but it requires deliberate planning. Vegetarians should prioritize dairy (paneer, curd, milk), legumes (dal, rajma, chana), soy products, and protein supplements if needed.
In healthy individuals, high protein intake (up to 2.5g/kg) is generally safe. Excessive protein is simply excreted or converted to energy. People with kidney disease should consult a doctor before increasing protein intake.
Protein synthesis is stimulated throughout the day. Distribute protein evenly across 3–5 meals (25–40g per meal). Post-workout protein within 2 hours helps muscle repair, but total daily intake matters more than timing.
A complete protein contains all 9 essential amino acids — eggs, meat, fish, dairy, soy, and quinoa are complete proteins. Most plant proteins are incomplete (lacking one or more essential amino acids) and should be combined.