Protein Calculator
How much protein you need each day
Daily Protein
How to reach about 88 g
| Food | Serving | Protein | Servings for your target |
|---|---|---|---|
| Chicken breast, cooked | 100 g | 31 g | 2.8 |
| Paneer | 100 g | 18 g | 4.9 |
| Soya chunks, dry | 50 g | 26 g | 3.4 |
| Eggs | 2 large | 12 g | 7.3 |
| Fish (rohu), cooked | 100 g | 20 g | 4.4 |
| Dal, cooked | 1 katori (150 g) | 9 g | 9.7 |
| Chana / rajma, cooked | 1 katori (150 g) | 11 g | 8 |
| Curd / dahi | 1 cup (200 g) | 7 g | 12.5 |
| Milk | 1 glass (250 ml) | 8 g | 10.9 |
| Peanuts | 30 g | 8 g | 10.9 |
- 1Enter your weightIn kg or lb
- 2Pick your goalHealth, sport or muscle gain
- 3See grams per dayWith Indian food examples
How much protein do you need?
Protein needs scale with body weight and how hard you train. The ranges follow sports nutrition guidelines (ISSN, ACSM) and India's ICMR-NIN recommendations:
General health: 0.8–1.0 g per kg a day
Regular exercise: 1.1–1.4 g/kg
Muscle gain: 1.6–2.2 g/kg
Fat loss while keeping muscle: up to 2.4 g/kg
Vegetarian protein
Combine dal or rajma with rice or roti, and add paneer, curd, milk, soya, peanuts and sprouts through the day. Soya chunks are one of the richest vegetarian sources, with about 52 g of protein per 100 g dry.
Spread it through the day
Your muscles use protein best in servings of about 20–40 g. Three or four protein-rich meals beat one large one.
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Frequently asked questions
How much protein do I need a day?
At least 0.8 g per kg of body weight for general health, so 56 g for a 70 kg adult. Active people need more: 1.1–2.2 g/kg depending on training.
Can I eat too much protein?
Up to about 2 g/kg is safe for healthy adults. Very high intakes add no extra benefit, and people with kidney problems should check with a doctor.
Is it hard to get enough protein as a vegetarian?
It takes planning but is very doable with dairy, pulses, soya, nuts and seeds. A protein supplement can help fill gaps.
How much protein does a 70 kg man need per day?
About 56–70 g for general health (0.8–1.0 g per kg), 77–98 g with regular exercise, and 112–154 g when building muscle (1.6–2.2 g per kg).
Sources
- Jäger R et al. ISSN Position Stand: protein and exercise. J Int Soc Sports Nutr, 2017
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians, 2020
Last reviewed: October 2026