Estimate daily protein needs by activity level. This dedicated page is built for fast, clean calculations and search visibility.
Enter your values, click calculate, and see the result instantly. The page uses a simple, focused layout to improve usability on mobile and desktop.
How to use this calculator
- Open the protein intake calculator page.
- Enter the required values in the form fields.
- Click Calculate to see the result and breakdown.
- Use the related links to explore similar tools.
How much protein do you actually need
Protein requirements depend on body weight, activity level, age, and goals. The WHO minimum for sedentary adults is 0.8g per kg of body weight — the amount to prevent deficiency. For active individuals, optimal intake is higher: 1.2–1.6g/kg for general fitness, 1.6–2.2g/kg for muscle building, and up to 2.4g/kg during caloric deficit to preserve muscle while losing fat.
For a 70 kg person building muscle with 4× weekly strength training, the target is 70 × 1.8 = 126g protein per day. Research shows diminishing returns above 2.2g/kg for most individuals.
Protein sources common in Indian diets
- Paneer (100g): ~18g protein, 20g fat. High satiety, but calorie-dense.
- Chicken breast (100g): ~31g protein, 3.6g fat. Highest protein-to-calorie ratio of common foods.
- Toor dal (1 cup cooked): ~17g protein, high fibre. Combine with rice for complete amino acid profile.
- Greek yogurt/hung curd (200g): ~20g protein, affordable and easily digestible.
- Eggs (2 large): ~12.6g protein, gold standard for bioavailability (PDCAAS score = 1.0).
Research suggests distributing protein across 3–4 meals (30–40g per meal) maximises muscle protein synthesis better than concentrating intake in one or two meals. Getting adequate protein within 2 hours post-training is sufficient — you don't need to drink a shake the moment you finish lifting.