Health & Fitness
Protein Intake Calculator
Find a daily protein range for fat loss, muscle gain or general health, and see how to spread it across your meals.
For information only. Results are estimates and are not medical advice. Please talk to a doctor or qualified professional about your own health.
About the Protein Intake Calculator
The general adult recommendation is about 0.8 g per kg of body weight. Active people and those building muscle or losing fat are often advised to eat 1.2–2.2 g per kg.
Spread protein across meals. Good Indian options include dal, paneer, curd, eggs, chicken, fish, soya chunks, sprouts and whey if you use supplements.
Frequently asked questions
Is too much protein harmful?
For healthy people, intakes within the ranges shown are generally considered safe. People with kidney disease must follow their doctor’s advice.
Can vegetarians reach their protein target?
Yes. Combine dal, legumes, dairy, tofu, paneer, nuts and seeds through the day; a protein powder can help fill gaps.