Use the free protein calculator below to find your daily protein intake in grams. Enter your bodyweight and goal, and you'll get a science-backed target in seconds — built for Indian diets, with the best vegetarian and non-vegetarian protein sources to hit it.
The targets use grams of protein per kilogram of bodyweight (g/kg) — the standard way sports nutritionists set protein goals. This is general education, not medical advice.
Protein Intake Calculator
Grams of protein per kg of bodyweight, by goal.
How Much Protein Per Kg?
India's ICMR (Indian Council of Medical Research) sets the baseline RDA at roughly 0.8–1.0 g/kg of bodyweight for sedentary adults. If you train, diet for fat loss or want to build muscle, sports-nutrition guidelines push that higher:
- General health: ~0.8 g/kg per day — the minimum to avoid deficiency.
- Lose fat: 1.8–2.2 g/kg — high protein protects muscle and controls hunger in a deficit.
- Build muscle: 1.6–2.2 g/kg with strength training; around 2 g/kg is a simple target.
"Most Indian vegetarians eat just 40–50g of protein a day — well below what an active body needs. Fixing that one number, with dal, paneer, curd, soya and eggs, is the biggest single lever for fat loss and muscle gain."
Best Vegetarian Protein Sources (per 100g)
| Food | Protein | Notes |
|---|---|---|
| Soya chunks (dry) | ~52 g | Most protein-dense veg food |
| Paneer | ~18 g | Slow-digesting, filling |
| Moong / masoor dal (dry) | ~24 g | ~9 g cooked per 100 g |
| Rajma / chana (dry) | ~22 g | Plus fibre and slow carbs |
| Curd / dahi | ~11 g | Great post-meal protein |
| Sattu (roasted gram) | ~20 g | Cheap protein-per-rupee drink |
| Tofu | ~8 g | Complete soya protein |
Best Non-Veg Protein Sources (per 100g)
| Food | Protein |
|---|---|
| Chicken breast (cooked) | ~31 g |
| Egg (per large egg) | ~6.3 g |
| Fish (rohu / tilapia) | ~20 g |
| Whey protein (per scoop) | ~24 g |
See our best high-protein vegetarian foods and a full 7-day high-protein Indian meal plan.
How to Hit Your Protein Every Day
- Add protein to every meal: dal + curd at lunch, paneer or soya at dinner, eggs or sattu at breakfast.
- Spread it out: 3–4 servings of 25–40 g beats one big serving for muscle.
- Track it: a running total is the surest way to reach your goal — and in Nutri Macro the same app also shows your calories and recovery, so you're not guessing.
Frequently Asked Questions
How much protein do I need per day? ~0.8 g/kg for health; 1.6–2.2 g/kg if you're active, losing fat or building muscle. A 70 kg person building muscle needs ~112–154 g.
How can vegetarians get enough protein? Combine dals, rajma, chana, paneer, curd, soya chunks, tofu, sattu and milk across the day. Soya chunks and paneer are the most protein-dense.
How much protein for weight loss? 1.8–2.2 g/kg — it keeps you full and protects muscle in a deficit.
Is too much protein harmful? Up to ~2.2 g/kg is safe for healthy people. Those with kidney disease should consult a doctor.