Free calculator
Protein Intake Calculator
Protein needs depend on body weight and how you train. Choose your goal and diet to get a target and a sample day using everyday Indian foods.
How it works
The range is grams per kilogram of body weight, which come from the RDA of 0.8 g/kg for adults and sports-nutrition guidance of 1.2 to 2.2 g/kg for training. The sample day uses typical Indian serving sizes: 1 katori cooked dal about 7 g, 100 g paneer about 18 g, 1 egg about 6 g, 100 g cooked chicken about 27 g, 30 g dry soya chunks about 15 g.
People with kidney disease should follow their doctor’s limit instead of this calculator.
Frequently asked questions
Can I get enough protein as a vegetarian?
Yes. Combine dal, curd, paneer, soya, sprouts, tofu, milk and nuts; vegans can lean on soya, lentils, chickpeas and tofu.
Do I need protein powder?
Only for convenience. Food first; a scoop of whey or plant protein helps if you fall short.
Is more protein better?
Returns drop above about 2 g/kg for most people.
General estimates for information only. Not medical or professional advice. Nothing you enter is saved or sent to us.