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Protein Intake Calculator
How much protein you need swings a lot depending on activity and goal. A sedentary adult and someone actively building muscle can end up with targets more than double apart. Punch in your weight and pick a goal below and you'll get a range, not a single made-up number that sounds more precise than it is.
Protein stands out among the three macros for a few reasons: it burns more calories to digest than fat or carbs do, it keeps you full longer, and it's what protects your muscle when you're eating in a deficit. That combination is why it's worth getting right no matter what your actual goal is, weight loss, maintenance, or gain.
Recommended daily protein
84–112 g/day
How this range is calculated
| Goal | g protein / kg body weight |
|---|---|
| General health | 0.8 – 1.0 |
| Active / fitness | 1.2 – 1.6 |
| Muscle building | 1.6 – 2.2 |
| Fat loss (preserve muscle) | 1.8 – 2.4 |
Good protein sources for an Indian diet
Hitting a higher protein target is very achievable on a vegetarian Indian diet with some planning — it just requires being deliberate about combining sources:
| Food (100g) | Approx. protein |
|---|---|
| Paneer | ~18g |
| Moong dal (cooked) | ~7g |
| Greek yoghurt / hung curd | ~10g |
| Eggs (per egg, ~50g) | ~6g |
| Tofu | ~8g |
| Chicken breast | ~27g |
This tool provides a general estimate for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual results vary based on factors this calculator doesn't measure (body composition, medical conditions, medications). Always consult a doctor or registered dietitian before making significant changes to your diet or exercise routine.
AaharIQ's diet plans are built to hit your personal protein target automatically.
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Frequently Asked Questions
Depends a lot on activity and goal. Sedentary adults get by on around 0.8 g/kg, which is the bare RDA minimum. Active people and anyone building muscle usually do better around 1.2 to 2.2 g/kg, and if you're cutting calories while trying to hold onto muscle, the higher end, 1.8 to 2.4 g/kg, tends to work best.