Educational estimates for healthy adults. Kidney disease, pregnancy, childhood, and prescribed diets require an individual plan from a clinician or dietitian.
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Enter your details above and click Calculate to see your protein target.
Need help understanding your result?
A nutritionist can turn this number into an eating plan that fits your day.
A sedentary adult needs about 0.8–1.0 g of protein per kg of body weight. Active people need 1.2–1.6 g/kg, and those building muscle 1.6–2.2 g/kg. The calculator works out grams per day from your weight, goal and activity level.
How do I hit my protein target on an Indian diet?
Combine dals and legumes, paneer, curd, milk, eggs, chicken or fish, soya, and a scoop of whey if needed. The calculator shows how much of common Indian foods adds up to your target — protein is the macro most Indians under-eat.
Can I eat too much protein?
For healthy people, intakes up to about 2 g/kg are safe. Very high intakes offer little extra benefit and aren't needed for most goals. If you have kidney disease, check with your doctor before increasing protein.
Should I spread protein across the day?
Yes — aim for 20–40 g per meal across 3–4 meals rather than one large serving. Even distribution supports better muscle protein synthesis than loading it all at dinner.
