Protein Calculator
Calculate how many grams of protein you need each day based on body weight and goals.
What is the Protein Calculator?
Protein builds and repairs tissue. The ICMR-NIN recommended dietary allowance for Indian adults is about 0.83 g per kg; active people need more.
How does it work?
Body weight is multiplied by a goal-specific range of grams per kilogram.
Formula
Protein (g) = weight (kg) × g/kg
Example
A 70 kg sedentary adult needs about 58–70 g a day; someone strength training needs 112–154 g.
Frequently asked questions
Can vegetarians get enough protein?
Yes, by combining dals, legumes, dairy, soy, nuts and seeds through the day.
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