Protein Calculator
Calculate your daily protein requirement based on your body weight and activity level. Essential for muscle building, recovery, and overall health.
Daily Protein Needs
How to use the Protein Calculator
- Enter your weight in kg.
- Choose your activity level.
- Click Calculate to see grams of protein per day and calories from protein.
- Split the total across 3–4 meals.
Formula used
Factors used: sedentary 0.8, lightly active 1.2, moderately active 1.5, very active 1.8, bodybuilding 2.2 g per kg. Each gram of protein has 4 kcal.
Worked example
70 kg, moderately active
70 × 1.5 = 105 g protein per day
Calories from protein = 105 × 4 = 420 kcal
About 26–35 g per meal across 3–4 meals
Protein sources in an Indian diet
Many Indian vegetarian diets fall short on protein. Approximate protein per serving: 100 g paneer ≈ 18 g, 1 cup cooked dal ≈ 15 g, 100 g soya chunks (dry) ≈ 52 g, 1 cup curd ≈ 8–10 g, 1 egg ≈ 6 g, 100 g chicken breast ≈ 31 g. Combining dal with rice or roti improves protein quality.
Tips for accurate results
- Higher protein helps preserve muscle during weight loss.
- People with kidney disease should follow a doctor's protein advice.
- Protein powder is a supplement, not a requirement.
Frequently Asked Questions
The RDA is 0.8 g per kg for sedentary adults; active people and those building muscle need 1.2–2.2 g per kg.
For healthy people, up to about 2 g per kg is generally safe.
Yes, with dal, paneer, soya, curd, milk and legumes in most meals.
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Content reviewed by Vinod, Easy Smart Calculator · Last updated October 2026
Protein Recommendations
| Sedentary adult | 0.8 g/kg |
| Recreational exerciser | 1.1-1.4 g/kg |
| Endurance athlete | 1.2-1.4 g/kg |
| Strength athlete | 1.6-2.0 g/kg |