Protein calculator
How much protein you need depends on your weight and what you are training for. Enter both to get a daily range and a number per meal.
Aim for about
133 g a day
Range
112 to 154 g
Per meal (4 meals)
33 g
How much protein do you need?
The recommended minimum for a healthy adult is about 0.8 g per kg of body weight a day. People who exercise regularly usually do better with more: roughly 1.2 to 1.6 g per kg for general fitness, and 1.6 to 2.2 g per kg to build muscle or to keep it while losing fat.
The calculator multiplies your weight by these ranges and also splits the total across your meals, because spreading protein over the day is easier than eating it all at dinner.
Where to get it in an Indian diet
Vegetarian sources include dal, rajma, chana, soya chunks, paneer, curd, milk, sprouts and peanuts. If you eat eggs, chicken or fish, they are compact, easy sources. Most people reach their target by building each meal around one protein food, then adding a protein powder only if they still fall short.
People with kidney disease, and anyone pregnant or on a medical diet, should check their protein target with a doctor first.
Questions and answers
- How much protein should I eat to build muscle?
- Studies suggest about 1.6 to 2.2 g of protein per kg of body weight a day, together with strength training and enough calories.
- Can I get enough protein on a vegetarian diet?
- Yes. Combine dal, legumes, soya, paneer, curd and milk through the day. It takes a little planning, and a protein supplement can fill any gap.
- Is more protein always better?
- No. Beyond about 2.2 g per kg there is little extra benefit for muscle, and the extra calories can crowd out other foods.
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Results are estimates for healthy adults and general information, not medical advice. Talk to a doctor or registered dietitian before big changes to your diet, especially if you have a health condition, take medicines or are pregnant.