Protein Calculator

How much protein do you really need per day?

Daily protein needs depend on three things: body weight, goal (fat loss / maintenance / muscle gain), and diet preference (animal protein digests better than plant protein). The calculator above runs the numbers; this section explains the science behind them.

The per-kg-body-weight rule

Sports-nutrition research consistently lands on a per-kg-body-weight model, not an absolute gram target. The International Society of Sports Nutrition (ISSN, 2017) recommends:

• 1.0–1.4 g/kg for sedentary adults (maintenance)
• 1.4–2.0 g/kg for active adults in a calorie deficit (fat loss)
• 1.6–2.2 g/kg for active adults building muscle (surplus)

A 70 kg adult on a muscle-gain phase therefore needs 112–154 g/day. That's three meals of 35–50 g, plus a snack with 15–25 g.

Why vegetarians and vegans need slightly more

Plant protein has a lower digestibility score (DIAAS) than animal protein. Whey scores around 1.10, eggs ~1.13, and dal ~0.70. To match the muscle-building stimulus of a 30 g whey scoop, a vegetarian needs ~45 g of dal protein. The calculator's vegetarian / vegan presets bake in this 10–15% bump so you're not under-shooting.

How to hit your target on Indian food

Approximate protein per 100 g of common Indian foods (cooked unless noted):

When NOT to push protein high

Chronic Kidney Disease (CKD) patients should NOT exceed 0.8 g/kg per KDIGO 2024 guidance. People with active gout or kidney stones should also keep intake moderate and talk to their doctor before bumping up. For everyone else — sedentary, active, athletic, pregnant (with adjusted targets), elderly — intakes of 1.6–2.2 g/kg are well-tolerated in long-term trials.