Protein Calculator

How much protein do you need?

The minimum for general health is about 0.8 g per kilogram of body weight. That is enough to avoid deficiency, but not enough if you train, want to build muscle or are losing weight. Most research on active people points to 1.6–2.2 g per kg, and a little more during a calorie deficit.

How this calculator works

Your target is based on your weight, your goal and your activity level. If you enter your body fat percentage, the calculator uses your lean body mass instead, which gives a more accurate target if you carry more body fat. You also get a minimum and a maximum, so you have a range to work within rather than one exact number.

Getting enough protein on an Indian diet

Many Indian meals are built around carbs, so protein often falls short without anyone noticing. Easy ways to close the gap:

• Add a protein source to every meal: eggs, paneer, curd, chicken, fish, tofu, soya chunks or dal with chana.
• Spread protein across 3–5 meals. Around 25–40 g per meal works better than one big serving.
• Vegetarian or plant-based? Aim a little higher, because plant proteins are digested slightly less efficiently.

High protein intakes are considered safe for healthy people. If you have kidney disease, speak to your doctor first. To set carbs and fats too, use the Macro Calculator.