Protein Intake Calculator
Calculate how many grams of protein you need each day based on your weight and activity level.
The protein intake calculator estimates how much protein you need each day. Protein repairs muscle, keeps you full and supports the immune system. Needs rise with activity: sedentary adults need less, while anyone training regularly needs noticeably more.
How to use the calculator
- Enter your body weight.
- Choose the activity level that matches your week.
- Read your daily protein target in grams.
- Split it across three or four meals for better absorption.
How it is calculated
Where the factor is 0.8 for sedentary, 1.2 for light activity, 1.6 for active training and up to 2.0 for athletes.
Worked example
70 kg, lightly active
Protein = 70 × 1.2 = 84 grams per day
Split over four meals that is about 21 grams per meal.
Who should use this calculator
- Anyone doing strength training who wants to know how much protein actually supports muscle growth.
- Vegetarians and vegans planning how to hit a protein target from pulses, dairy, soya and grains.
- People over 60, who need more protein than younger adults to protect muscle mass.
- Anyone losing weight who wants to keep muscle while eating in a deficit.
Common mistakes to avoid
- Eating all your protein in one meal. Muscle building responds better to protein spread across three or four meals than to a single large dose at dinner.
- Assuming more is always better. Research supports roughly 1.6–2.2 g per kilogram for active people. Beyond that there is little extra muscle benefit, though it does no harm for healthy kidneys.
- Counting only "protein foods". Grains, pulses, nuts and vegetables contribute meaningfully across the day. A vegetarian diet can reach the target with planning, not guesswork.
- Raising protein while ignoring calories. Protein supports muscle when combined with enough total energy and resistance training. On its own it changes very little.
- Cutting calories without protecting protein. In a deficit, a high protein intake is what prevents the weight lost from including muscle.
Distribution matters as much as the total
The calculator puts a lightly active 70 kg person at roughly 84 grams of protein a day, which is about 21 grams per meal across four meals. That rhythm is more useful than a single big serving, because muscle protein synthesis responds to each dose and then settles.
Each main meal benefits from 20–40 grams of good-quality protein: two eggs plus a bowl of curd, a portion of paneer or soya, dal with rice, or chicken and fish. Older adults benefit from leaning towards the higher end of each meal, since the muscle response to protein weakens with age. If you are training hard, spreading intake evenly also tends to make hitting the daily total far easier than leaving it to one meal.
Protein terms explained
- Complete protein
- A protein containing all nine essential amino acids in useful amounts — eggs, dairy, meat, fish and soya are examples.
- Leucine
- The amino acid that most directly triggers muscle protein synthesis. Roughly 2–3 grams per meal is the usual threshold.
- Sarcopenia
- The age-related loss of muscle mass and strength, which adequate protein and resistance training help slow.
- Protein timing
- The pattern of intake across the day. Evenly spaced meals generally outperform one large serving.
- Biological value
- How efficiently a protein source is used by the body. Animal proteins and soya score highly; grains and pulses combine well together.
Hitting the target on a vegetarian diet
It is entirely possible without supplements, but it needs a little structure. Build each meal around a pulse or dairy: dal, rajma, chana, curd, paneer, soya chunks or tofu, with a grain alongside so the amino acid profile is complete. Nuts, seeds and milk add useful amounts through the day. Soya chunks are the standout, with roughly 52 grams of protein per 100 grams dry. If you follow a vegan diet, include fortified plant milks or a supplement, since vitamin B12 and often iron need attention alongside protein.
Frequently asked questions
How much protein do I need to build muscle?
Most research supports 1.6–2.2 grams per kilogram of body weight per day for people doing strength training. Beyond about 2.2 g/kg there is little extra benefit for muscle growth.
Is too much protein bad for the kidneys?
For healthy kidneys, higher protein intakes are generally safe. People with existing kidney disease should follow medical advice, since they may need to limit protein.
What are the best protein sources?
Eggs, dairy, chicken, fish, lean meat, soya, lentils, chickpeas, paneer and tofu are all excellent. Vegetarians should combine pulses with grains and dairy to cover all essential amino acids.