Protein Intake Calculator
Find out how much protein your body needs daily based on your goals and activity level.
1
Your Details
Enter your information to calculate your daily protein needs.
years
kg
cm
ð Your data is private and secure.
2
Your Results
Here's your daily protein recommendation.
Your Daily Protein Target
72
g
of protein per day
1.2 g of protein per kg of body weight
Protein Target Based on Your Goal
For Weight Loss
66 g
per day
1.1 g per kg
For Maintain
72 g
per day
1.2 g per kg
For Muscle Gain
90 g
per day
1.5 g per kg
Protein Distribution Example (72 g/day)
A balanced vegetarian day:
30%
Breakfast
22 g
30%
Lunch
22 g
20%
Dinner
14 g
20%
Snacks
14 g
ðĄ Protein needs vary based on age, metabolism and overall health. These values are general recommendations.
Good Vegetarian Sources of Protein
Lentils (Dal)
18 g per cup
(cooked)
Tofu
20 g per cup
(cooked)
Chickpeas
15 g per cup
(cooked)
Paneer
14 g per 100 g
Almonds
6 g per 28 g
(handful)
Chia Seeds
5 g per 2 tbsp
Why Protein is Important
Builds & Repairs Muscles
Essential for muscle growth, repair and strength.
Supports Weight Management
Keeps you full longer and helps reduce cravings.
Boosts Energy & Immunity
Supports daily energy and a strong immune system.
Supports Strong Bones & Joints
Works with calcium to keep bones and joints healthy.
How Protein Needs Are Calculated
We use your body weight, activity level and goal to estimate your daily protein requirement.
General Formula:
Protein (g/day) = Body Weight (kg) Ã Protein Factor
- Weight Loss: 1.1 g/kg
- Maintain Weight: 1.2 g/kg
- Muscle Gain: 1.5 g/kg
Tips to Meet Your Protein Goal
- Include protein in every meal
- Choose whole, minimally processed foods
- Balance your meals with complex carbs & healthy fats
- Stay consistent and hydrate well
Disclaimer
This calculator is for informational purposes only and not a substitute for professional medical advice. Please consult a healthcare professional for personalized recommendations.