Protein Intake Calculator
Find your daily protein requirement based on your weight, activity level and fitness goal.
Adjust based on your actual food intake and consult a dietitian for personalised advice.
Protein sources — Indian foods
Use this quick reference to hit your daily protein target with common Indian foods.
| Food | Serving | Protein |
|---|---|---|
| Eggs | 1 whole egg | 6 g |
| Chicken breast | 100 g cooked | 31 g |
| Dal (lentils) | 100 g cooked | 9 g |
| Paneer | 100 g | 18 g |
| Milk | 200 ml | 7 g |
| Tofu | 100 g | 8 g |
| Whey protein | 1 scoop (30 g) | ~24 g |
| Chickpeas (chana) | 100 g cooked | 9 g |
| Moong dal | 100 g cooked | 7 g |
| Greek yogurt / hung curd | 100 g | 10 g |
How protein requirements are calculated
The recommended protein intake varies by activity and goal, expressed as grams per kg of body weight per day.
Frequently asked questions
Is more protein always better?
No. Above ~2.2 g/kg, additional protein offers no extra muscle-building benefit for most people. Excess protein is converted to glucose or stored as fat. Very high intakes (>3 g/kg) may strain kidneys in people with pre-existing kidney disease.
Should vegetarians eat more protein?
Plant proteins are generally lower in essential amino acids and less bioavailable than animal proteins. Vegetarians and vegans benefit from eating a variety of protein sources — dal, paneer, tofu, legumes, nuts — and may aim for the higher end of their range.
When is the best time to eat protein?
Spread your protein intake across 3–5 meals of 20–40 g each. The body can only utilise about 25–40 g per meal for muscle synthesis. A post-workout meal with protein within 2 hours of training is beneficial but total daily intake matters most.
Why does the calculator show a higher need for elderly people?
Older adults (65+) experience sarcopenia — age-related muscle loss. Research shows they need 1.0–1.2 g/kg at minimum (compared to 0.8 g/kg for younger sedentary adults) to maintain muscle mass and function.
Can I meet my protein needs without supplements?
Yes, for most people. A diet rich in eggs, dairy, legumes, and meat or fish can meet protein needs. Whey protein shakes are convenient but not necessary — they are simply a fast, portable protein source, not a magic ingredient.