Protein Intake Calculator

How much protein to eat each day for your goal.

Calculate your recommended daily protein intake from your body weight and goal — from the 0.8 g/kg RDA up to 2.2 g/kg for building muscle or fat loss in a deficit. Shows a sensible gram range per day. Metric or US units. Runs fully in your browser — nothing is uploaded.

How to use Protein Intake Calculator

  1. Pick your units

    Choose metric kilograms or US pounds in this free online protein intake calculator so you can enter your body weight in whichever unit suits you.

  2. Enter body weight

    Type your current body weight, decimals welcome, since your daily protein target is calculated directly from weight multiplied by a grams-per-kilogram goal factor.

  3. Select your goal

    Pick the goal that fits you, from sedentary to active, endurance, building muscle or fat loss, and the recommended protein range updates instantly.

  4. Read daily target

    The hero shows your daily protein target in grams, with minimum, sweet-spot and maximum amounts so you know exactly how much protein to eat.

  5. Choose veg or non-veg

    Toggle the vegetarian or non-veg food guide to see protein per everyday serving of paneer, dal, soya, eggs, chicken, fish and more.

  6. Plan and share

    Combine a few foods to reach your target, then share your protein plan via the link, with every figure calculated privately in your browser.

Frequently asked questions

How much protein do I need per day?

For general health, around 0.8 g per kg of body weight. If you exercise regularly, want to build muscle or are dieting to lose fat, 1.4–2.2 g/kg helps preserve and build muscle. This tool shows a sensible range for your goal.

Should I use body weight or goal weight?

Use your current body weight for most goals. People with a lot of excess fat sometimes base it on a target or lean body weight to avoid over-estimating — speak to a dietitian if that applies to you.

What foods give the most protein?

Non-veg: chicken breast (~31 g/100 g), fish, prawns, tuna and eggs. Vegetarian: soya chunks (~26 g/50 g dry), whey, paneer, dal, Greek yogurt, rajma/chickpeas and tofu. The tool’s “What to eat” guide lists protein per serving for both, and shows roughly how many servings reach your target.

Can too much protein be harmful?

For healthy people, higher protein is generally well tolerated, but there’s little added benefit beyond roughly 2.2 g/kg. If you have kidney disease or another medical condition, check with a doctor first.

How much protein do I need to build muscle?

To build muscle, aim for roughly 1.6–2.2 g of protein per kg of body weight a day alongside resistance training. Pick the “build muscle” goal in this protein calculator and it shows your daily protein target in grams, plus a veg and non-veg food guide to reach it.

How much protein per day for weight loss?

When dieting to lose fat, a higher protein intake of about 1.6–2.2 g/kg helps preserve muscle and keep you full. Enter your weight and choose the fat-loss goal in this protein intake calculator to get a sensible daily protein range in grams.

Is it better to eat protein at every meal?

Spreading protein across 3–4 meals (roughly 20–40 g each) helps your body use it for muscle better than one large serving. This calculator gives your daily total; divide it across your meals for the best results, especially around training.

Do vegetarians need more protein?

The daily target is the same by body weight, but plant proteins are often less complete and less concentrated, so vegetarians may need to combine sources (dal + rice, soya, paneer, tofu) and eat a bit more volume. The tool's 'What to eat' guide lists veg options and servings.

Is my data sent anywhere?

No. Everything is calculated in your browser with JavaScript — nothing you enter is uploaded.

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