Protein Calculator
Protein calculator: work out how many grams of protein you need a day for your weight and goal – everyday health, weight loss, muscle gain or pregnancy.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Protein Calculator
Calculated on your device — your numbers are never sent to us.
An educational estimate — not a diagnosis, and not personal medical advice.
Your daily protein needs
| Goal | Protein per kg body weight |
|---|---|
| General health (adults) | 0.8 g |
| Active lifestyle or weight loss | 1.2 – 1.6 g |
| Muscle gain | 1.6 – 2.2 g |
| During pregnancy | about 1.1 g |
Simple ways to get protein
- Paneer, cottage cheese, eggs and Greek yoghurt
- Tofu, beans, chickpeas and lentils
- Fish, chicken and lean meats
Anyone with kidney disease should ask their doctor before eating more protein.
How the protein calculator works
Protein needs are set per kilogram of body weight, so the calculator multiplies your weight by a factor that matches your goal:
- Daily protein (g) = body weight (kg) × grams per kg for your goal
Example: a 60 kg adult aiming for everyday health needs about 60 × 0.8 = 48 g a day. The same person losing weight or training regularly would aim for about 60 × 1.2 = 72 g, and someone building muscle for about 60 × 1.6 = 96 g.
Protein targets by goal
| Goal or stage | Grams per kg per day | For a 60 kg adult |
|---|---|---|
| Everyday health (adults) | 0.8 – 0.83 | 48 – 50 g |
| Adults over 65 | 1.0 – 1.2 | 60 – 72 g |
| Weight loss or regular exercise | 1.2 – 1.6 | 72 – 96 g |
| Building muscle with strength training | 1.6 – 2.2 | 96 – 132 g |
| Pregnancy (2nd and 3rd trimester) | about 1.1, or the adult amount + about 10–22 g | roughly 60 – 72 g |
The 0.8 g/kg figure is the long-standing international recommended amount; ICMR-NIN’s 2020 requirements for Indian adults set it at about 0.83 g/kg. Higher figures for exercise and older age come from sports nutrition and geriatric expert groups.
Getting enough on an Indian or vegetarian plate
Many Indian diets are built around cereals, so protein can fall short even when calories are high. Vegetarians can meet their needs comfortably by including a protein food at every meal and mixing pulses with grains, which also improves the balance of amino acids.
| Food (typical portion) | Protein, approx. |
|---|---|
| Paneer, 100 g | 18 g |
| Soya chunks, 30 g dry | 15 g |
| Cooked chickpeas or rajma, 1 cup (about 170 g) | 13–15 g |
| Cooked dal, 1 katori (about 150 g) | 6–9 g |
| Milk, 1 glass (250 ml) | 8 g |
| Curd or yoghurt, 1 cup (200 g) | 7 g (Greek-style about 18 g) |
| Egg, 1 large | 6 g |
| Peanuts, 30 g | 7–8 g |
| Chicken breast or fish, 100 g cooked | 22–31 g |
Spreading protein across the day — roughly 20–30 g at each main meal — tends to work better for muscle than one large serving at dinner. See the high-protein vegetarian diet plan for a 7-day menu.
Women, men, older adults, athletes and pregnancy
- Women and men use the same grams per kg; men usually need more in total because they are heavier and carry more muscle.
- Older adults respond less to protein, so 1.0–1.2 g/kg plus strength exercise helps slow age-related muscle loss.
- Athletes: endurance training sits near the lower end of 1.2–1.6 g/kg, strength and power training nearer 1.6–2.2 g/kg. Beyond about 1.6 g/kg extra gains are small for most people.
- Pregnancy: needs rise mainly in the second and third trimesters. Breastfeeding also adds roughly 13–17 g a day. Our pregnancy diet plan includes protein-rich options for each trimester.
Limitations and safety
The calculator uses your actual weight. If you carry a lot of excess weight, doctors often base targets on a reference or adjusted weight instead, which gives a lower number. Higher intakes are generally safe for healthy kidneys, but they are not advised for people with chronic kidney disease, and protein powders are rarely necessary when meals include dal, dairy, eggs, soy, fish or meat.
When to talk to a doctor or dietitian
- you have kidney disease, liver disease or gout, or have been told to limit protein
- you are pregnant, breastfeeding or recovering from surgery or illness
- you are losing weight or muscle without trying, especially after 65
- you are planning to use protein or other supplements regularly
Related tools: the calorie calculator and the macro calculator turn your target into a full day of eating.
Common questions
How much protein do I need per day?
Most healthy adults need about 0.8 g of protein per kg of body weight a day — roughly 48 g for a 60 kg person. Active people, older adults and anyone building muscle need more, typically 1.0–1.6 g per kg.
Can vegetarians get enough protein?
Yes. Including a protein food at every meal — dal, paneer, curd, milk, soy, chickpeas, rajma, nuts or eggs if you eat them — and mixing pulses with grains easily covers daily needs for most people.
Is too much protein bad for the kidneys?
In people with healthy kidneys, intakes up to about 1.6–2 g per kg have not been shown to cause harm. People with chronic kidney disease should follow their doctor’s advice, which often means eating less protein.
Do I need protein powder?
Usually not. Powders are a convenient top-up but food can supply the same protein along with fibre, vitamins and minerals. Check labels for added sugar and choose tested brands if you do use one.
How much protein do I need in pregnancy?
Needs rise mainly in the second and third trimesters, to roughly 1.1 g per kg or about 10–22 g more than before pregnancy. Your doctor or dietitian can tailor this if you are underweight or expecting twins.
When is the best time to eat protein?
Spreading it through the day, with about 20–30 g at each main meal, supports muscle better than eating most of it at dinner. After exercise a meal or snack with protein helps recovery.
Sources: WHO/FAO/UNU: Protein and amino acid requirements in human nutrition (2007) · ICMR-NIN: Nutrient requirements for Indians (2020) · Morton RW et al. Protein supplementation and muscle gain, meta-analysis (BJSM 2018) · Bauer J et al. PROT-AGE recommendations for older people (2013) · Jäger R et al. ISSN position stand: protein and exercise (2017)
Checked against the sources listed. This is general health information, not a diagnosis or personal medical advice — please speak to your doctor about your own situation.
Who wrote and checked this
Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.
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