Protein Calculator

Calculate your daily protein needs for your fitness goals

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Part of the Muscle Building & Fitness Toolkit

Core tool in a collection of 23 curated tools for muscle building & fitness

About This Tool

Calculate your optimal daily protein intake based on your weight, activity level, and fitness goals. Whether you want to lose fat, build muscle, or maintain health, protein is crucial. This calculator gives you personalized recommendations in grams per day and per meal.

Frequently Asked Questions

How much protein do I need daily?

The RDA is 0.8g per kg of body weight, but this is the minimum to prevent deficiency. For active people, 1.2-2.2g per kg is recommended. Weight loss and muscle building require the higher end of this range.

What are good protein sources in Indian diet?

Vegetarian: Dal, paneer, curd, milk, soy chunks, chickpeas, rajma, sprouts, nuts. Non-vegetarian: Chicken, eggs, fish, mutton. A combination of dal and rice provides complete protein.

Can I eat too much protein?

For healthy adults, high protein intake (up to 2.2g/kg) is safe. However, those with kidney disease should limit protein. Excess protein beyond your body's needs is either used for energy or stored as fat.

Should I spread protein throughout the day?

Yes! Your body can only use about 25-40g of protein at once for muscle building. Spreading protein across 4-5 meals optimizes absorption. Aim for 20-30g per meal.

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