Wondering how much protein you need per day? Our free daily protein intake calculator calculates your personalized protein requirement based on your age, weight, height, activity level, and fitness goal — you will get your protein requirement in grams per day (g/kg body weight), daily calories, protein per meal, water intake, BMI, plus a simple Indian veg / non-veg high-protein meal plan to hit your target. No signup needed.
🥩 Daily Protein Intake Calculator: Calculate Your Protein Needs
Get your protein + calories in 30 seconds. No signup.
General information only. Consult a doctor/dietitian for medical conditions, pregnancy, or kidney disease.
How to use this protein calculator (30 seconds)
- Enter age, height, weight — used for BMI and the Mifflin-St Jeor calorie formula.
- Select activity level — from Sedentary (desk job, no exercise) to Athlete (daily intense training). This sets your TDEE multiplier.
- Pick your goal: Lose fat, Maintain weight, or Gain muscle — protein per kg changes with each goal.
- Choose diet type (Vegetarian / Eggetarian / Non-vegetarian / Vegan) — to get a matching meal plan.
- Click Calculate My Protein — read your range, calories, per-meal target, and meal ideas below the button.
How is protein requirement calculated?
We use evidence-based ranges from the ISSN (International Society of Sports Nutrition) and ACSM. Your protein requirement per kg of body weight depends on your goal:
- Lose fat (calorie deficit): 1.8–2.2 g/kg — high protein preserves muscle, increases fullness, and burns 20–30% of its own calories as heat (thermic effect).
- Maintain weight: 1.4–1.8 g/kg — enough for muscle maintenance, immunity, and satiety for active adults.
- Build muscle: 1.6–2.0 g/kg — plus a small surplus of ~250 kcal and progressive strength training 3–4x/week.
- The basic RDA of 0.8 g/kg is only the minimum to avoid deficiency. — not optimal for fitness, fat loss, or muscle gain.
Very active people (+5 g) get a small bump. Calories use the Mifflin-St Jeor equation: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 (men) / −161 (women), multiplied by your activity factor (1.2–1.9). Fat-loss target = TDEE − 400 kcal (~0.4 kg/week); muscle-gain target = TDEE + 250 kcal. Water = 35 ml × body weight. Protein per meal = daily total ÷ 4, because 25–40 g per meal maximizes muscle protein synthesis.
Protein requirement chart by goal (per kg body weight)
| Goal | Protein per kg | Example: 60 kg | Example: 70 kg | Example: 80 kg |
|---|---|---|---|---|
| Lose fat | 1.8–2.2 g | 108–132 g/day | 126–154 g/day | 144–176 g/day |
| Maintain | 1.4–1.8 g | 84–108 g/day | 98–126 g/day | 112–144 g/day |
| Build muscle | 1.6–2.0 g | 96–120 g/day | 112–140 g/day | 128–160 g/day |
High-protein foods: how to hit your target (Indian diet)
Split your daily protein across 3–5 meals of 25–40 g each. Mix animal + plant sources for complete amino acids:
- Paneer 100 g = 18 g | Soya chunks 50 g (dry) = 26 g | Whey 1 scoop = 24–27 g
- Greek yogurt 200 g = 18–20 g | Cooked dal 1 cup = 12–14 g | Milk 500 ml = 16 g
- Eggs 2 = 12 g | Chicken breast 100 g = 27–31 g | Fish 100 g = 20–25 g
- Chickpeas / rajma 1.5 cup cooked = 18–20 g | Tofu 100 g = 8–10 g | Peanuts 30 g = 8 g | Oats 40 g = 5 g
Vegetarian tip: combine dal + rice/roti + curd + peanuts in one day, or add 1 scoop of whey/soy protein — reaching 100–120 g without meat is easy. Non-vegetarian tip: 2 eggs for breakfast + 120 g chicken/fish for lunch + curd snack covers ~70 g before dinner. Related reading: Balanced Diet and Its Components, Ketogenic Diet Guide, How Nutrition Influences Overall Wellness.
FAQs: protein intake per day
How much protein do I need per day to lose weight? 1.8–2.2 g per kg of body weight. For a 70 kg person, that is 126–154 g/day with a moderate calorie deficit and walking + 3x strength training per week.
How much protein to build muscle? 1.6–2.0 g/kg plus ~250 kcal surplus and progressive overload. More than 2.2 g/kg does not build extra muscle.
Can I eat too much protein? Is it safe for kidneys? Research in healthy, resistance-trained adults has generally found that higher protein intakes can be tolerated, but individual needs and long-term safety can vary. People with kidney disease or other medical conditions should discuss protein intake with a healthcare professional. Intakes above 2.5 g/kg offer no extra benefit and may cause bloating or constipation. If you have kidney/liver disease, are pregnant or breastfeeding, ask your doctor first.
Do I need protein powder? No — food first. Whey/soy is just convenient: 1 scoop helps vegetarians, and busy people hit their target easily.
When should I eat protein? Spread across 3–5 meals. A protein-rich meal within 2 hours after workouts helps recovery, but your total daily protein intake is generally more important than timing individual meals precisely.
Will high protein make women bulky? No. Eating more protein alone does not automatically cause substantial muscle gain. Muscle growth depends on factors including resistance training, total calorie intake, protein intake, and individual physiology. High protein + training gives a toned, lean shape — not size.
Disclaimer: This free protein calculator is educational only and not medical advice. Consult a doctor or dietitian for medical conditions, pregnancy, or kidney disease.