Protein Calculator — Daily Protein Needs
Protein needs depend on body weight and how active you are. Choose the description that fits you best.
Updated
For general information only — not medical advice. Consult a doctor or registered dietitian before making health decisions.
Formula
Protein (g/day) = Body weight (kg) × g/kg for your goal
0.8 g/kg is the general adult requirement; active people and those building muscle benefit from more.
Examples
70 kg, regular exercise
About 84–112 g of protein per day
80 kg, strength training
About 128–176 g of protein per day
60 kg, mostly inactive
About 48 g of protein per day
Reference table
| Food | Serving | Protein |
|---|---|---|
| Egg | 1 large | 6 g |
| Chicken (cooked) | 100 g | 25–30 g |
| Daal (cooked) | 1 cup | 15–18 g |
| Chana (cooked) | 1 cup | 14–15 g |
| Milk | 1 glass (250 ml) | 8 g |
| Yogurt (dahi) | 1 cup | 8–10 g |
| Beef / mutton (cooked) | 100 g | 25–26 g |
| Fish (cooked) | 100 g | 20–22 g |
Important information
- These results are general estimates for healthy adults and are not medical advice. Children, pregnant or breastfeeding women, athletes and people with medical conditions should seek professional guidance.
- People with kidney disease should not increase protein without medical advice.
Frequently asked questions
How much protein do I need per day?
About 0.8 g per kg of body weight for inactive adults, 1.2–1.6 g/kg if you exercise regularly, and 1.6–2.2 g/kg when building muscle.
Can I get enough protein without meat?
Yes — daal, chana, beans, milk, yogurt, eggs and paneer can meet most people's needs when eaten throughout the day.
Is too much protein harmful?
For healthy people, moderately high intakes are generally safe. People with kidney problems should follow medical advice.
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