Free Health Tool
Protein Calculator
Find your ideal daily protein intake based on your body weight and activity level.
Daily Protein Needed
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Per kg Body Weight
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Protein Calories
Protein Calculator: How Much Protein Do You Really Need?
Our protein calculator determines your optimal daily protein intake based on your body weight, activity level, and fitness goal. Protein is the most important macronutrient for muscle building, recovery, and overall health.
The daily protein intake calculator provides personalized recommendations — whether you need protein for general health, muscle building, or weight loss. Getting enough protein is crucial for maintaining lean muscle mass, especially during calorie restriction.
Protein = Body Weight (kg) × Activity Multiplier. Health: 0.8g/kg, Active: 1.2-1.6g/kg, Muscle: 1.6-2.2g/kg, Weight Loss: 2.0-2.4g/kg
Protein Requirements by Goal
Person: 70 kg, Moderately Active
- General Health: 70 × 0.8 = 56g protein/day
- Active Lifestyle: 70 × 1.4 = 98g protein/day
- Muscle Building: 70 × 2.0 = 140g protein/day
- Weight Loss: 70 × 2.2 = 154g protein/day
High Protein Foods (per 100g serving)
| Food | Protein | Calories | Best For |
|---|---|---|---|
| Chicken Breast | 31g | 165 | Muscle building |
| Eggs (1 large) | 13g | 78 | Breakfast |
| Paneer | 18g | 265 | Vegetarian source |
| Greek Yogurt | 10g | 59 | Snack |
| Soya Chunks | 52g | 345 | Vegan protein |
| Dal (Cooked) | 9g | 116 | Indian diet |
| Fish (Rohu) | 17g | 97 | Omega-3 |
| Whey Protein | 25g | 120 | Post-workout |
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Frequently Asked Questions
How much protein do I need daily?
General health: 0.8g per kg body weight. Active individuals: 1.2-1.6g/kg. Muscle building: 1.6-2.2g/kg. Weight loss: 2.0-2.4g/kg (to preserve muscle). Example: 70 kg person needs 56-154g protein daily depending on goal.
Is too much protein harmful?
For healthy individuals, up to 2.5g/kg is safe. Very high protein (3g+/kg) may strain kidneys in people with pre-existing kidney disease. Excess protein is stored as fat or used for energy.
What foods are high in protein?
Best sources: Chicken breast (31g/100g), Eggs (13g each), Paneer (18g/100g), Dal (9g/100g cooked), Greek yogurt (10g/100g), Tofu (8g/100g), Fish (25g/100g), Whey protein (25g/scoop).
When should I eat protein?
Spread protein across 3-5 meals for optimal absorption. Eat within 2 hours post-workout for muscle recovery. Include protein at breakfast to reduce hunger throughout the day.
Is whey protein necessary?
No, whey protein is a supplement, not a requirement. It is convenient for meeting high protein targets. You can get adequate protein from whole foods like chicken, eggs, dal, and dairy.
Protein for vegetarians?
Vegetarians can meet protein needs through: Dal/legumes (9g/100g), Paneer (18g/100g), Greek yogurt (10g/100g), Soya chunks (52g/100g), Quinoa (14g/100g), and combinations like rice + dal for complete amino acids.