Wondering how much protein you need per day to lose fat, maintain weight, or build muscle? Most calculators give you just one number — with no explanation. This free Daily Protein Intake Calculator gives you your personalized protein target, calories, water intake, per-meal protein, and a simple veg / non-veg meal plan to hit it.
🥩 Daily Protein Intake Calculator
Get your protein + calories in 30 seconds. No signup.
General information only. Consult a doctor/dietitian for medical conditions, pregnancy, or kidney disease.
How is protein requirement calculated?
We use evidence-based ranges from the ISSN (International Society of Sports Nutrition) and ACSM:
- sedentary / maintain: 1.4 – 1.8 g per kg body weight
- fat loss (calorie deficit): 1.8 – 2.2 g/kg to preserve muscle
- muscle gain: 1.6 – 2.0 g/kg + 200-300 kcal surplus
- RDA of 0.8 g/kg is only the minimum to avoid deficiency — not optimal for fitness.
Calories use the Mifflin-St Jeor equation: BMR = 10×weight + 6.25×height – 5×age +5 (male) / –161 (female), multiplied by your activity factor.
Protein chart by goal (per kg)
| Goal | Protein / kg | Example (70 kg person) |
|---|---|---|
| Lose fat | 1.8–2.2 g | 126–154 g/day |
| Maintain | 1.4–1.8 g | 98–126 g/day |
| Build muscle | 1.6–2.0 g | 112–140 g/day |
High-protein veg foods (Indian diet)
- Paneer 100g = 18g | Soya chunks 50g = 26g | Whey 1 scoop = 24-27g
- Greek yogurt 200g = 18-20g | Dal 1 cup cooked = 12-14g | Milk 500ml = 16g
- Peanuts 30g = 8g | Eggs 2 = 12g | Chicken 100g = 27g
FAQs
Can I eat too much protein? In healthy people, up to 2.2 g/kg long-term shows no harm. Very high intakes (>2.5 g/kg) give no extra benefit and may cause digestion issues.
Do I need protein powder? No. Food first. Whey is just convenient — 1 scoop helps vegetarians hit target easily.
When to eat protein? Spread across 3-5 meals. Post-workout protein within 2 hours helps recovery, but daily total is 90% of results.
Will protein make me bulky (women)? No. Women lack testosterone for bulk. High protein + training gives toned, lean shape.
Disclaimer: This tool is educational only and not medical advice. If pregnant, breastfeeding, or suffering from kidney/liver disease, consult your doctor.