Protein Calculator
Free daily protein calculator by weight, activity, and fitness goal. Get g/kg recommendations for muscle gain, weight loss, or maintenance with visual charts.
About This Calculator
Protein is essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. Your daily protein needs depend on your weight, activity level, and fitness goals.
Guidelines: Sedentary: 0.8g/kg, Moderate: 1.2-1.5g/kg, Active: 1.5-2.0g/kg, Bodybuilder: 2.0-2.5g/kg. Protein provides 4 calories per gram.
Features:
- Personalized protein recommendations
- Goal-based adjustments (lose, gain, maintain)
- Calorie contribution from protein
- Activity level comparison chart
- Metric and imperial units
Regional Notes
India (IN): NIN recommends 0.8-1.0g/kg for adults. Traditional Indian diets are often plant-based, so vegetarians should aim for the higher end of the range. Common protein sources include dal (9g/100g), paneer (18g/100g), chickpeas (8g/100g), and soya chunks (52g/100g).
United States (US): The USDA Dietary Guidelines set the RDA at 0.8g/kg (56g for men, 46g for women). The 2020-2025 guidelines recommend protein as 10-35% of total daily calories. Athletes are advised 1.2-2.0g/kg depending on training intensity.
United Kingdom (UK): The NHS and British Dietetic Association recommend 0.75g/kg for adults (55.5g for men, 45g for women). The UK's SACN report confirms protein requirements do not increase with age for healthy adults, but older adults may benefit from 1.0-1.2g/kg to prevent sarcopenia.
Frequently Asked Questions
How much protein do I need daily?
Protein needs vary by activity: Sedentary: 0.8g/kg, Moderate activity: 1.2-1.5g/kg, Active: 1.5-2.0g/kg, Bodybuilder: 2.0-2.5g/kg. For a 70kg person, this ranges from 56g (sedentary) to 175g (bodybuilder).
What is the best protein intake for muscle gain?
For muscle gain, consume 1.6-2.2g of protein per kg of body weight daily. Research shows optimal muscle protein synthesis occurs with 20-40g of protein per meal across 3-4 meals. Spread protein intake evenly throughout the day for best results.
Can you eat too much protein?
Excessive protein intake (above 3.0g/kg) may cause digestive issues, dehydration, and kidney strain in susceptible individuals. The generally safe upper limit is 2.5g/kg for healthy adults. Drink extra water when consuming high protein diets. Consult a doctor if you have kidney issues.
What are good sources of protein?
Animal sources: chicken breast (31g/100g), eggs (13g/100g), fish (20-25g/100g), Greek yogurt (10g/100g), milk (3.4g/100ml). Plant sources: lentils (9g/100g), chickpeas (8g/100g), tofu (8g/100g), quinoa (14g/100g), nuts (15-20g/100g).
How much protein per meal is optimal?
Research suggests 0.4g/kg per meal (about 20-40g for most people) maximizes muscle protein synthesis. Consuming more than 40g in one meal does not provide additional muscle-building benefit. Spread your daily protein across 3-4 meals for optimal results.
Is the recommended protein intake the same in India, US, and UK?
Yes, the 0.8g/kg RDA is used worldwide by India's NIN, the US Dietary Guidelines, and the UK's NHS. All three follow WHO/FAO recommendations. However, typical Indian diets often derive protein from lentils and grains rather than meat, so vegetarians may need to be more intentional about meeting their protein targets.
Do I need more protein if I am vegetarian or vegan?
Plant-based proteins have lower digestibility than animal proteins. Vegetarians and vegans should aim for 1.0-1.2g/kg instead of the standard 0.8g/kg to compensate. Combining complementary proteins (rice + beans, hummus + pita) throughout the day ensures a complete amino acid profile.
How does protein help with weight loss?
Protein increases satiety, reduces hunger hormones, and boosts metabolism through the thermic effect of food (TEF). A higher protein intake of 1.2-1.6g/kg helps preserve muscle mass during calorie restriction, ensuring most weight lost is fat rather than muscle.