Protein Calculator
Estimate daily protein needs in grams based on weight and activity level.
Daily protein
84–112 g
1–2 g per kg body weight
Activity level
Moderately active (3–5 sessions/week)
General guidance for healthy adults. Needs rise during pregnancy, breastfeeding, heavy training and recovery from illness — adjust with professional advice.
Protein Calculator on True Calculator gives you an instant, accurate answer with no sign-up and no app install. Estimate daily protein needs in grams based on weight and activity level. Every result shows the formula and a worked example so you can verify the calculation yourself, and all values are computed in your own browser — your numbers never leave your device.
Popular uses: protein calculator · daily protein intake · protein requirement calculator
How We Calculate
This calculator uses medically reviewed formulas verified by our team. All calculations are performed instantly in your browser using JavaScript — no data is sent to any server.
We use WHO-recommended formulas and medical standards for health calculations. Results are estimates, not medical advice — always consult a doctor for health decisions.
When to Use This Calculator
Use the protein calculator whenever you want a concrete daily protein target rather than vague advice to 'eat more protein'. It suits gym-goers planning muscle gain, runners and cyclists who need more for recovery, vegetarians in India checking whether dal-based meals cover their needs, and older adults who want to slow age-related muscle loss. The result is a range, which is deliberate: it lets you pick the lower end for maintenance and the upper end during heavier training or weight loss. Recheck the figure every few weeks as your weight or routine changes, and use it to plan groceries and meals — a quick way to see that two servings of dal plus curd and an egg get a typical adult well on the way to their daily range.
How to Use This Calculator
- Step 1: Enter your body weight in kilograms.
- Step 2: Choose the activity level that matches your typical week.
- Step 3: Read the daily protein range in grams for your weight.
- Step 4: Compare it with your usual meals and adjust protein sources like dal, paneer, eggs or chicken.
Worked Example
A 70 kg office worker in Hyderabad who exercises three to five days a week selects 'moderately active'. The calculator applies 1.2–1.6 g per kilogram of body weight and returns a daily target of 84–112 g of protein. By comparison, a sedentary 60 kg person gets only 48–60 g per day, since basic needs are about 0.8–1.0 g per kilogram. These figures come straight from multiplying weight by the per-kilogram factors, so a heavier or more active person will always see a proportionally larger range.
Tips and Common Mistakes
- •Tip 1: Spread protein across three to four meals — 20–30 g per meal — rather than loading one meal.
- •Tip 2: Indian staples pair well: dal with rice, curd with roti, paneer in vegetables, or eggs at breakfast.
- •Tip 3: Recalculate when your weight changes by more than 2–3 kg, since the target scales with body weight.
- ✗Mistake 1: Drinking protein shakes on top of a diet that already meets the target — extra protein does not automatically become muscle.
- ✗Mistake 2: Ignoring the range and fixating on a single number; needs vary with training, recovery and personal goals.
Frequently Asked Questions
How much protein do I need daily?
For a healthy adult, about 0.8–1 g per kg of body weight covers basic needs. With regular exercise the need rises to 1.2–1.6 g per kg, and heavy training or muscle building may require up to 2 g per kg.
How is protein intake calculated from my weight?
The calculator multiplies your weight in kilograms by the grams-per-kg factor for your activity level. A 70 kg person with moderate activity gets 84–112 g per day.
Do Indian diets usually provide enough protein?
Many Indian meals are grain-heavy and light on protein, so intake often falls short of needs. Dal, paneer, curd, eggs, chicken, fish, nuts and soya are practical ways to close the gap.
Is too much protein harmful?
Healthy kidneys handle extra protein well, but people with kidney disease should not increase protein without medical advice. Very high intakes simply get used as energy and do not build more muscle.
Does protein need change with age?
Yes. Older adults need somewhat more protein (around 1–1.2 g per kg) to slow muscle loss, and needs also rise in pregnancy, breastfeeding and while recovering from illness.
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