Protein is the only macronutrient your body cannot store long-term.
About this calculator
Protein is the only macronutrient your body cannot store long-term. You either eat enough daily or you lose muscle, recover poorly from workouts, and feel hungrier than you need to. Most Indians eat 40-50g/day, which is below even the bare minimum RDA of 0.8 g/kg.
This calculator uses evidence-based multipliers from sports nutrition research. The commonly cited '1 gram per pound' rule is a simplified version of what research actually shows: 1.6-2.2 g/kg is the optimal range for people doing resistance training, whether the goal is muscle gain or fat loss. For sedentary individuals maintaining weight, 0.8-1.0 g/kg is adequate but not optimal.
The calculator also gives food equivalents because grams are abstract. Knowing you need 120g protein is less useful than knowing that is roughly 4 eggs + 200g chicken + 1 cup daal + 1 scoop whey across the day.
For a complete macro split (protein + carbs + fats), use the [[macro]] calculator. For total calorie needs, see the [[tdee]] or [[calorie]] calculator. If you are trying to lose weight while keeping muscle, the [[weight-loss]] calculator complements this one.
Common uses
- Gym beginner at 75 kg wanting to know their daily protein target for muscle gain
- Woman on a fat-loss diet at 60 kg checking if 80g/day is enough protein to preserve muscle
- Vegetarian planning daily meals around paneer, daal, and tofu to hit protein goals
- 65-year-old concerned about age-related muscle loss (sarcopenia) wanting to know adjusted needs
- Skinny 55 kg college student trying to bulk, wondering if 2g/kg is too much
- Runner training for a marathon at 68 kg, checking recovery protein requirements
Frequently asked questions
Is too much protein bad for kidneys?
For healthy kidneys, no. Multiple meta-analyses (including a 2018 review of 74 studies) found no kidney damage from high protein intakes up to 2.5-3 g/kg in people without pre-existing kidney disease. If you have kidney disease, consult a nephrologist before increasing protein.
What is the best protein source for vegetarians?
Paneer (18g/100g), tofu (8g/100g), Greek yogurt/curd (10g/100g), moong daal (9g/cup cooked), chickpeas (15g/cup), and whey protein (24g/scoop). Combining legumes + grains (daal-rice, roti-rajma) gives a complete amino acid profile. Soy is the only plant source that matches animal protein quality.
Does it matter when I eat protein?
Total daily intake matters more than timing. That said, distributing protein across 3-4 meals (25-40g each) is slightly better for muscle synthesis than eating it all in one meal. Post-workout protein within 2 hours helps but is not as critical as total daily intake.
Why is protein higher during fat loss?
When you eat in a calorie deficit, your body breaks down both fat and muscle for energy. Higher protein (1.6-2.0 g/kg) signals your body to preserve muscle and preferentially burn fat. It also keeps you fuller, which makes the deficit easier to maintain.
Should I use body weight or lean body mass?
Body weight is simpler and what most research uses. If you are significantly overweight (BMI 30+), using lean body mass or ideal body weight gives a more realistic target. Otherwise, total body weight works fine for the multiplier-based calculation.
Do older adults really need more protein?
Yes. After 50, the body becomes less efficient at using protein for muscle synthesis (a concept called anabolic resistance). Research shows 1.2-1.6 g/kg for adults over 60 to prevent sarcopenia, compared to 0.8 g/kg for younger sedentary adults. The calculator applies a 10-20% age adjustment automatically.
Is whey protein necessary or can I get enough from food?
Whey is convenient, not necessary. If you can hit your daily target through food alone, there is no additional benefit from supplements. Whey is useful when you struggle to eat enough protein from meals, need a quick post-workout option, or are vegetarian with limited high-protein food variety.
How many eggs would I need to eat to hit my protein target?
One whole egg has about 6g of protein. For a 120g daily target, that would be 20 eggs, which is impractical and excessive in cholesterol. This is why variety matters: combine eggs (2-3), chicken/fish (150-200g), daal (1-2 cups), and dairy (curd, paneer) across the day.