Protein Intake Calculator
Protein helps build and repair muscle and supports many functions in the body. How much you need depends on your body weight and how active you are. This calculator gives a daily range in grams, and shows how much that is per meal.
Last reviewed:
- Daily protein
- 84 g to 112 g
- Rate used
- 1.2 to 1.6 g per kg
- Per meal (4 meals)
- 21 g to 28 g
- General guidance for healthy adults, not medical advice. People with kidney disease, pregnancy or other conditions should follow their doctor's or dietitian's advice.
The ranges are general guidance for healthy adults. They are not a prescription, and people with medical conditions should ask a doctor or dietitian.
How to use this calculator
- Enter your body weight in kilograms.
- Choose the option that best matches your activity or goal.
- Enter how many meals or snacks you eat in a day.
- Read your daily range and the amount per meal.
Formula and variables
Daily protein = Body weight (kg) × grams per kg for your goal
- Sedentary adult - 0.8 to 1.0 g per kg.
- Adult over 60 - 1.0 to 1.2 g per kg.
- Regular exercise - 1.2 to 1.6 g per kg.
- Strength training - 1.6 to 2.2 g per kg.
0.8 g per kg is the commonly cited recommended daily allowance for healthy adults. Higher figures are ranges often used for active people.
Worked example
A 70 kg person who exercises regularly and eats four meals a day.
| Weight | 70 kg |
|---|---|
| Activity | Regular exercise (1.2–1.6 g per kg) |
| Daily protein | 84 g to 112 g |
| Per meal over 4 meals | 21 g to 28 g |
- Low end: 70 × 1.2 = 84 g.
- High end: 70 × 1.6 = 112 g.
- Spread over 4 meals: 21 g to 28 g each.
What changes the result
- Body weight. Needs scale with body size.
- Activity level. Regular exercise and strength training raise the amount.
- Age. Older adults may benefit from slightly more.
- Health conditions. Kidney disease and some other conditions need personalised advice.
Benefits and practical uses
- Set a clear daily protein target.
- Spread protein across meals.
- Compare targets for different goals.
Assumptions and limitations
- Healthy adults without medical conditions.
- Ranges are general guidance and can differ between guidelines.
- Weight is actual body weight in kilograms.
Frequently asked questions
How much protein do I need a day?
A common recommendation for a healthy adult is about 0.8 g per kg of body weight, with more for people who exercise or lift weights.
How much protein is in common Indian foods?
Dal, paneer, curd, eggs, chicken, fish, soya and legumes are all good sources. Check food labels or a nutrition database for exact amounts.
Can I eat too much protein?
Very high intakes can be a problem for people with kidney disease. Healthy people generally tolerate the ranges here, but ask a professional if unsure.
Should I spread protein across meals?
Many people find it easier to meet their target and feel full by including some at each meal.
Do vegetarians need more?
Not necessarily, but they should combine different plant sources and pay attention to total intake.
References
Page last reviewed on . This calculator gives estimates for planning only; it is not financial advice and not an offer from any lender.