Protein Calculator to Build Muscle
To build muscle you need enough protein to support growth — research points to about 1.6–2.2 g of protein per kg of body weight per day, paired with resistance training and a small calorie surplus. Enter your weight, goal and activity to get your daily gram target, then see how to reach it with Indian foods.
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Frequently asked questions
How much protein do I need to build muscle?+
About 1.6–2.2 g of protein per kg of body weight per day, alongside progressive resistance training and slightly more calories than you burn. Going much above 2.2 g/kg doesn't add further muscle for most people.
Is protein timing important for muscle gain?+
Total daily protein matters most. Spreading it across 3–4 meals of 30–40 g, including some after training, modestly improves results. Consistency day to day beats perfect timing.
How much protein do I need per 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.