Protein Calculator
Calculate your daily protein requirement based on weight and activity level.
Protein Sources (per 100g):
- • Chicken breast: ~31g | Paneer: ~18g
- • Eggs: ~13g | Dal: ~9g | Soy chunks: ~52g
- • Whey protein: ~80g per scoop serving
What is Protein Calculator?
A protein calculator estimates your daily protein requirement based on your weight, activity level, and fitness goal.
Protein is essential for muscle repair, immune function, and satiety — most Indians eat less than optimal amounts.
How does the Protein Calculator work?
Factors range from 0.8 g/kg for sedentary people to 1.6-2.2 g/kg for athletes and bodybuilders.
The calculator shows the daily protein target and how to distribute it across meals.
How to use the Protein Calculator?
- Enter your weight.
- Select your activity level and goal.
- The calculator shows your daily protein target in grams.
Example
Try the calculator with your own numbers
- Enter your values in the input fields above.
- Adjust the values to match your situation.
- The result updates instantly as you change the inputs.
Benefits of using the Protein Calculator
- Set a precise daily protein target.
- Support muscle growth and recovery.
- Improve satiety during weight loss.
Who should use the Protein Calculator?
- People tracking their weight, fitness, and daily health numbers.
- Fitness enthusiasts planning workouts, calories, and protein intake.
- Parents monitoring their child's growth and development.
- Anyone preparing for a health check-up or fitness goal.
Tips for getting the most out of the Protein Calculator
- Use your most recent measurements for the most accurate result.
- Re-check periodically as your weight, age, or activity level changes.
- Treat the result as a guideline, not a medical diagnosis — consult a professional for health decisions.
Frequently Asked Questions
How much protein does the average Indian need?
About 0.8-1 g per kg of body weight for sedentary adults, and 1.6-2.2 g/kg for active people.
Can I get enough protein from a vegetarian diet?
Yes — dal, paneer, soya, chickpeas, and dairy are excellent sources. Combine them across the day.
Small daily decisions add up. Use this calculator to track your numbers and make healthier choices with confidence.
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