This free online protein calculator estimates your daily protein needs in grams based on your body weight and activity level or goal. It also shows how many calories those protein grams provide, using the standard 4 calories per gram of protein.
How to Use the Protein Calculator
Enter your body weight in kilograms in the "Weight (kg)" field.
Choose your "Activity Level / Goal" from the dropdown, ranging from Sedentary to Athlete / Intense Training.
Click "Calculate Protein" to get your daily protein target.
Review your "Daily Protein Target" in grams and the equivalent "Calories from Protein".
How the Protein Target Is Calculated
Protein needs scale with body size, so the calculator works per kilogram of body weight:
Daily protein (g) = Body weight (kg) × Activity factor (g/kg)
Calories from protein = Daily protein (g) × 4
The activity factors are 0.8 g/kg for sedentary, 1.0 for light activity, 1.2 for moderate activity or weight loss, 1.6 for muscle building and 2.2 for athletes in intense training. The lowest factor reflects the basic requirement for a healthy adult. The higher ones cover the extra protein used to repair and build muscle, and to protect muscle while eating in a calorie deficit.
Worked Example
A 70 kg person who is trying to lose weight picks Moderate Activity / Weight Loss. The target is 70 × 1.2 = 84.0 g of protein a day, which supplies 84 × 4 = 336 kcal. Spread over three meals and a snack, that is roughly 20 to 30 g at each meal, which is easier to reach than trying to fit most of it into dinner.
Daily Protein by Weight and Activity Level
Weight
Sedentary 0.8
Light 1.0
Moderate 1.2
Active 1.6
Athlete 2.2
50 kg
40 g
50 g
60 g
80 g
110 g
60 kg
48 g
60 g
72 g
96 g
132 g
70 kg
56 g
70 g
84 g
112 g
154 g
80 kg
64 g
80 g
96 g
128 g
176 g
Protein in Common Indian Foods
Many Indians, particularly vegetarians, fall short of their protein target because meals are built around rice or roti. Approximate protein in everyday foods:
Food and amount
Protein (approx.)
Dal or other pulses, 30 g uncooked (one serving)
7 g
Soya chunks, 30 g dry
15 g
Paneer, 100 g
18 g
Milk, 250 ml glass
8 g
Curd, 100 g
3 to 4 g
Egg, 1 large
6 g
Chicken breast, 100 g raw
22 g
Peanuts, 30 g
7 to 8 g
Values vary by brand and recipe, so check the nutrition label where there is one. Combining cereals with pulses, as in dal-chawal, khichdi or idli, improves the overall protein quality of a vegetarian meal.
Getting an Accurate Number
Pick the option that matches your usual week, not your best week. Choosing Athlete after a few gym sessions mostly adds calories you do not need.
If you are carrying a lot of extra body fat, multiplying your full weight by a high factor overstates the need. Using your goal weight instead gives a more realistic target.
Pregnant and breastfeeding women, older adults and people recovering from illness or surgery have different requirements, and anyone with kidney disease should follow the protein limit set by their doctor or dietitian. This calculator is for general information and is not medical advice.
Frequently Asked Questions
Your protein target is your body weight in kilograms multiplied by a factor for your chosen activity level, ranging from 0.8 g/kg for a sedentary lifestyle up to 2.2 g/kg for athletes or intense training. The calculator then multiplies the resulting grams by 4 to show the equivalent calories from protein.
Sedentary (little or no exercise) uses 0.8 g/kg, Light Activity uses 1.0 g/kg, Moderate Activity / Weight Loss uses 1.2 g/kg, Active / Muscle Building uses 1.6 g/kg, and Athlete / Intense Training uses 2.2 g/kg of body weight.
The ICMR-NIN Nutrient Requirements for Indians (2020) set the recommended dietary allowance for healthy adults at about 0.83 g of protein per kg of body weight per day. That is close to the Sedentary option here. It is a baseline for healthy adults, and needs are higher in pregnancy, breastfeeding and for people who train hard. Check the latest ICMR-NIN publication for current figures.
For most people, current weight is fine. If you are well above a healthy weight, entering your goal weight gives a more sensible figure, because body fat does not need protein the way muscle does.
For healthy adults, intakes up to about 2 g per kg are commonly used in sports nutrition and are generally considered safe when you drink enough water and eat a varied diet. People with kidney disease, or at risk of it, should not raise protein without medical advice.