About the Protein Intake Calculator
What is the Protein Intake Calculator?
Daily protein intake needs range from the basic RDA of 0.83 g per kg of body weight (ICMR-NIN 2020) for healthy adults to about 1.6–2.2 g per kg for people building muscle or losing fat while training.
Choose your situation to see a daily target, the range, protein per meal and an everyday food equivalent.
How to use the Protein Intake Calculator
- Weight (kg) (sample: 70)
- Your Situation (sample: Regular exercise (1.2–1.4 g/kg))
- Meals per Day (sample: 4)
- Press Calculate Protein Needs (results also refresh as you type). The result card shows the Daily Protein, along with Range, Per meal, Calories from protein and Equal to about.
Formula used
Daily protein = Body weight × Grams per kg for your goal
- Per meal = daily protein ÷ meals
People with kidney disease should follow their doctor's advice on protein.
Worked example
These are the sample values already filled in the calculator above, and the result it returns for them:
| Input | Sample value |
|---|---|
| Weight (kg) | 70 |
| Your Situation | Regular exercise (1.2–1.4 g/kg) |
| Meals per Day | 4 |
| Result | Value |
|---|---|
| Daily Protein | 91 g |
| Range | 84 – 98 g |
| Per meal | 23 g |
| Calories from protein | 364 kcal |
| Equal to about | 15 eggs or 0.5 kg of paneer |
Tips for using the Protein Intake Calculator
- Spread protein over 3–5 meals of 20–40 g each for better muscle building.
- Vegetarians can combine dal, paneer, curd, soya and milk to meet higher targets.