Daily Protein Calculator
Please enter a valid weight (and body fat %, if using lean mass mode).
Protein Meal Distribution
Research suggests spreading protein evenly across meals supports muscle protein synthesis better than concentrating it in one meal.
Calculate your daily target above to see this filled in with real numbers.
Food Protein Log
Add foods you're planning to eat today and see your running total against your daily target.
| Food | Amount (g) | Protein |
|---|---|---|
| -- |
How We Calculate Your Protein Target
Protein per kg by Goal
Lean Body Mass (Optional, More Accurate)
Step-by-Step Example
A 75 kg person with 20% body fat, building muscle (1.6-2.2 g/kg).
Protein Content of Common Foods
Approximate protein per 100g (or per serving for whey).
| Food | Protein per 100g |
|---|---|
| Chicken Breast (cooked) | 31g |
| Salmon (cooked) | 25g |
| Paneer | 18g |
| Egg (whole) | 13g |
| Greek Yogurt | 10g |
| Lentils / Dal (cooked) | 9g |
| Tofu | 8g |
| Whey Protein Powder | ≈80g (per 100g powder) |
Common Ways People Use This Protein Intake Calculator
Tips for Meeting Your Protein Target
Spread Protein Throughout the Day
Aim for 3–4 protein-rich meals instead of eating most of your protein at once to better support muscle growth and recovery.
Use Lean Body Mass If Possible
If you know your body fat percentage, calculating protein from lean body mass can provide a more personalized recommendation.
Combine Plant Protein Sources
Pair foods like beans, lentils, rice, quinoa, soy, and nuts to improve your intake of essential amino acids.
Recalculate After Weight Changes
If your body weight changes by several kilograms, use the Protein Intake Calculator again to update your daily target.
Match Protein to Your Goal
Muscle gain, weight loss, and endurance training all require different protein intakes, so adjust your target accordingly.
Choose High-Quality Protein Foods
Include lean meat, fish, eggs, dairy, tofu, beans, lentils, and Greek yogurt to meet your daily protein needs.
Stay Hydrated
Drinking enough water supports normal body functions and is especially important if you follow a high-protein diet.
Pair Protein With Exercise
Resistance training combined with adequate protein intake helps maximize muscle growth, strength, and recovery.
Be Consistent Every Day
Meeting your protein goal consistently is more effective than eating very high amounts only on workout days.
Guides and charts
How much protein ICMR recommends
ICMR-NIN sets the protein requirement for healthy Indian adults at 0.83 g per kg of body weight per day. Athletes, older adults and people trying to build muscle often aim higher, which is what the goal options in the calculator account for.
| Reference adult (ICMR-NIN 2020) | Body weight | Protein per day |
|---|---|---|
| Man | 65 kg | 54 g |
| Woman | 55 kg | 46 g |
| Your weight | Any | 0.83 g × your weight in kg |
This is the requirement for healthy adults. Pregnancy, breastfeeding and kidney conditions change protein needs, so follow your doctor's advice in those cases.
Sources
Last reviewed on 25 October 2026 by the editorial team at Evavel Private Limited. Found an error? Email care@calculations.one.
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Frequently Asked Questions
Know Your Protein Number
Calculate your target above, split it across meals, and track it against real foods.