💪 Daily Protein Calculator
Find out exactly how much protein your body needs based on your weight, activity level, and fitness goals.
📊 Your Details
Enter your current weight in kg
Your age in years
Recommended Daily Intake:
• Sedentary: 0.8g/kg
• Active: 1.2-1.5g/kg
• Muscle Building: 1.6-2.2g/kg
• Fat Loss: 1.6-2.0g/kg
Daily Protein Target
0
gWhat does this look like?
Meal Distribution
Per Meal (3 meals)
0 g
Per Meal (4 meals)
0 g
Post-Workout
0 g
💡 Spread protein intake across meals for optimal absorption
🥩 Why is Protein Important?
Protein is one of the three macronutrients (along with carbs and fats) essential for human life. It is the building block of muscles, skin, enzymes, and hormones. Whether you want to build muscle, lose fat, or simply stay healthy, eating the right amount of protein is crucial.
📊 How Much Protein Do You Need?
🧘 Sedentary Adults
0.8g per kg of body weight
🏃 Endurance Athletes
1.2g - 1.4g per kg
💪 Muscle Building / Strength
1.6g - 2.2g per kg
🔥 Fat Loss
Higher protein helps preserve muscle while in a calorie deficit (1.6-2.0g/kg)
🥑 Best Protein Sources
🌱 Vegetarian
Paneer, Lentils (Dal), Chickpeas, Greek Yogurt, Soy Chunks, Tofu, Quinoa, Milk
🍗 Non-Vegetarian
Chicken Breast, Eggs, Fish (Salmon/Tuna), Lean Meat, Whey Protein, Turkey
❓ Frequently Asked Questions
Can too much protein be harmful?
For healthy individuals, high protein intake (up to 2g/kg) is safe. However, those with pre-existing kidney conditions should consult a doctor. Always stay hydrated when consuming higher protein.
Does protein help in weight loss?
Yes! Protein has a high "thermic effect" (TEF), meaning your body burns more calories digesting it compared to carbs or fats. It also keeps you fuller longer, reducing overall calorie intake.
When is the best time to consume protein?
Spread protein intake evenly across meals (20-40g per meal). Post-workout (within 2 hours) is important for muscle recovery. Pre-bed protein can help with overnight muscle repair.
Can vegetarians get enough protein?
Absolutely! Combine different plant proteins (like lentils + rice, dal + roti) to get complete amino acid profiles. Include paneer, tofu, soy chunks, chickpeas, and protein supplements if needed.
⚠️ Disclaimer: This calculator provides estimates based on general guidelines. Individual protein needs may vary based on medical conditions, specific fitness goals, and professional advice. Consult a nutritionist for personalized recommendations.