💪 Protein Intake Calculator

Find your daily protein requirement based on weight and fitness goal.

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What is Protein Intake Calculator?

Protein needs aren't one-size-fits-all — someone lifting weights four times a week needs meaningfully more than someone with a mostly sedentary routine, even at the same body weight. This calculator scales your daily protein target to your weight and your stated goal, whether that's building muscle, staying generally active and fit, or simply meeting baseline nutritional needs.

Protein Requirement Formula

Daily Protein (grams) = Weight in kg × Multiplier

Muscle-building goal: multiplier = 2.2 g/kg
Active / general fitness goal: multiplier = 1.6 g/kg
Sedentary / general health (RDA baseline): multiplier = 0.8 g/kg

Worked Example

For a 70 kg person training with a muscle-building goal:

Protein = 70 × 2.2 = 154 g/day

Spread across three to four meals, that's roughly 35-40 g of protein per sitting — very achievable even on a vegetarian Indian plate. A bowl of dal (around 18 g protein per cooked cup), a serving of paneer (around 18 g per 100 g), a glass of milk (about 8 g), and some curd or soy chunks can comfortably stack up to 154 g across the day without relying on any supplement.

How to Use This Calculator

  1. Enter your body weight in kilograms.
  2. Select the goal that matches your routine (muscle-building, active, or general health).
  3. Click Calculate to see your daily protein target in grams.

Things to Keep in Mind

These multipliers reflect commonly cited sports-nutrition ranges rather than one universal rule — some research supports slightly higher intakes for advanced lifters, while people with kidney disease often need considerably less protein and should follow their doctor's specific guidance instead of a general calculator. For most healthy adults, spreading protein evenly across meals rather than front- or back-loading it improves how well the body actually uses it for muscle repair.

💡 Tip: Vegetarian staples like dal, chana, rajma, paneer, soy chunks, and milk products can meet even a muscle-building protein target — you don't need to rely on meat or supplements to get there.

Once your protein target is set, check the Calorie Calculator to make sure your total daily calories support it.

📅 Last reviewed: July 2026 · Formulas verified against RBI/SEBI/IT Dept guidelines.