This protein calculator gives your daily protein need in grams from your body weight and goal. The baseline is the ICMR-NIN recommended allowance for Indian adults, 0.83 g per kg a day; the calculator also shows higher targets for people who exercise, are losing fat or want to build muscle.
Many Indian diets fall short on protein, especially vegetarian ones built on rice and roti. Knowing your gram target turns a vague idea into something you can plan meal by meal.
Quick numbers
Indian adult minimum
0.83 g per kg a dayRegular exercise
1.0 to 1.4 g per kgMuscle gain or fat loss
1.6 to 2.0 g per kgExample, 60 kg adult
50 g minimum, 72 to 120 g if activePer meal
aim for 20 to 30 g
How the protein intake calculator works
Enter your weight, pick your goal and activity, and the calculator multiplies weight by the right grams per kg. It also splits the total across three or four meals so you can see what each plate needs.
A 65 kg woman who does yoga and walks most days sets a moderate goal of 1.2 g per kg: 65 × 1.2 = 78 g a day, or about 26 g at each of three meals.
Protein requirement by body weight
| Body weight | Minimum 0.83 g/kg | Active 1.2 g/kg | Muscle gain 1.6 g/kg | Upper 2.0 g/kg |
|---|---|---|---|---|
| 45 kg | 37 g | 54 g | 72 g | 90 g |
| 50 kg | 42 g | 60 g | 80 g | 100 g |
| 55 kg | 46 g | 66 g | 88 g | 110 g |
| 60 kg | 50 g | 72 g | 96 g | 120 g |
| 65 kg | 54 g | 78 g | 104 g | 130 g |
| 70 kg | 58 g | 84 g | 112 g | 140 g |
| 75 kg | 62 g | 90 g | 120 g | 150 g |
| 80 kg | 66 g | 96 g | 128 g | 160 g |
| 90 kg | 75 g | 108 g | 144 g | 180 g |
If you carry a lot of extra weight, base the number on a healthy target weight rather than current weight, or the figure gets too high. The ideal weight calculator gives a sensible target.
Protein calculator for muscle gain
To build muscle, research on resistance training points to about 1.6 g per kg a day as the level where gains level off for most people, with up to 2.2 g per kg in some studies. Spreading it as 20 to 40 g over four meals works better than one large dose.
Protein only helps if the muscle is asked to grow. Train each major muscle group at least twice a week, and eat enough total food: the weight gain calorie page sets the calorie side.
Protein calculator for weight loss
During a calorie deficit, higher protein, around 1.6 to 2.0 g per kg, helps hold on to muscle and keeps you fuller between meals. It also costs more energy to digest than fat or carbohydrate.
Pair this with a moderate deficit from the calorie deficit calculator. A woman of 70 kg aiming to lose weight might target about 110 to 120 g a day while eating around 1,500 to 1,700 kcal.
Protein in common Indian foods
| Food | Usual portion | Protein |
|---|---|---|
| Cooked dal | 1 katori, 150 g | about 7 to 9 g |
| Paneer | 100 g | about 18 g |
| Curd | 1 katori, 150 g | about 5 to 6 g |
| Milk | 1 glass, 250 ml | about 8 g |
| Egg | 1 large | about 6 g |
| Chicken breast, cooked | 100 g | about 30 g |
| Rajma or chana, cooked | 1 katori | about 8 to 10 g |
| Roti | 1 medium | about 3 g |
Values change with recipe and portion size. The protein in food calculator lets you add up a whole day from a longer list.
Getting enough protein on a vegetarian diet
- Add a protein food to every meal: dal, chana, rajma, paneer, tofu, curd, soya chunks or sprouts.
- Combine cereals and pulses, such as rice with dal or roti with chana. Together they give a better mix of amino acids.
- Swap one snack for roasted chana, peanuts or a glass of milk.
- Soya chunks give about 50 g of protein per 100 g dry, one of the richest plant sources.
Protein powder is a convenience, not a need. Food first, and powder only if meals cannot reach the target.
Who should not raise protein without advice
People with chronic kidney disease, a past kidney stone history linked to diet, or liver disease should not follow high protein targets without their doctor or a renal dietitian. Their safe limit can be well below 0.8 g per kg.
Pregnant and breastfeeding women need extra protein; ICMR-NIN adds several grams a day in later pregnancy and during breastfeeding. Older adults over 60 often benefit from 1.0 to 1.2 g per kg to slow muscle loss. Children have their own needs based on age.
Calories and protein together
Each gram of protein gives about 4 kcal. So 100 g of protein is 400 kcal, which fits easily into a 1,800 kcal day. Searching for a calorie and protein calculator? Use the daily calorie tool first for your energy target, then come back here for the protein part of it.
Frequently asked questions
How much protein do I need per day?
At least 0.83 g per kg of body weight for Indian adults. A 60 kg person needs about 50 g. Active people and those losing fat or building muscle often aim for 1.2 to 2.0 g per kg.
How do I use a protein intake calculator?
Enter your weight and choose your goal. The calculator multiplies your weight by the grams per kg for that goal and splits it across meals.
Is 100 g of protein a day too much?
For a healthy, active adult of 60 kg or more, 100 g is within the normal range. People with kidney disease should check with a doctor first.
How much protein for muscle gain?
About 1.6 g per kg a day for most people, along with regular strength training and enough calories.
Can I get enough protein as a vegetarian in India?
Yes. Dal, chana, rajma, paneer, curd, milk, soya and peanuts can reach 60 to 90 g a day when included at every meal.
Does protein help weight loss?
It helps keep muscle and reduces hunger during a calorie deficit. It does not cause fat loss on its own; the deficit does.
Sources
- ICMR-NIN Nutrient Requirements for Indians
- International sports nutrition position stands on protein