Free Protein Calculator

What This Tool Does

This calculator estimates how much protein you need per day, based on your body weight and your goal — general maintenance, muscle building, or weight loss. It can also help you total up protein from foods you enter.

You can also use Face Shape Calculator.

How It’s Calculated

Daily Protein Target (g) = Body Weight (kg) × Protein Factor (g/kg)

The factor varies by goal, based on general sports nutrition guidance:

• General maintenance: roughly 0.8–1.0 g/kg (in line with standard RDA guidelines)
• Weight loss (preserving muscle in a calorie deficit): roughly 1.2–1.6 g/kg
• Muscle building / strength training: roughly 1.6–2.2 g/kg

Worked example: A 65 kg person aiming for muscle gain, using a factor of 1.8 g/kg.

• 65 × 1.8 = 117 grams of protein per day

Edge Cases and Special Rules

• Needs scale with body weight, not a fixed number: Two people with the same goal but different body weights will have meaningfully different gram targets.
• More isn’t always better: Research generally doesn’t show additional muscle-building benefit from intakes much above roughly 2.2 g/kg — beyond that point, extra protein is largely just extra calories.
• Distribution across meals matters: Spreading protein intake across several meals is generally considered more effective for muscle protein synthesis than concentrating it into one large meal.
• Some medical conditions require protein restriction, not more: People with certain kidney conditions need to limit protein intake under medical guidance — general protein calculators like this one aren’t appropriate for that situation.

Protein in an Indian Diet

Protein needs are the same regardless of diet type, but sourcing looks different depending on what you eat. India’s ICMR-NIN publishes its own RDA guidelines calibrated for Indian populations. For those eating a largely vegetarian diet, common staples provide meaningful but varying amounts of protein — for example, roughly 9g per 100g of cooked dal, about 18g per 100g of paneer, and around 8g per cup of milk (approximate values). Since many individual plant foods are missing one or more essential amino acids that animal protein provides in full, combining sources — like dal with rice, or legumes with grains — helps round out a more complete amino acid profile over the day.

Who Uses This

• People trying to lose weight while preserving muscle mass
• Individuals in resistance training or muscle-building programs
• Vegetarians and vegans wanting to ensure adequate protein from plant sources
• Anyone curious how their current diet compares to general protein recommendations

Protein Calculator vs. Calorie Calculator

These answer different questions. A protein calculator targets one specific macronutrient based on body weight and goal. A calorie calculator addresses total daily energy needs across all macronutrients, protein, carbohydrates, and fat combined. Hitting a protein target without attention to total calories (or vice versa) only tells part of the story for most fitness or weight goals.

FAQ

How much protein do I need per day?

It depends on body weight and goal — roughly 0.8–1.0 g/kg for general maintenance, up to 1.6–2.2 g/kg for muscle building.

Does eating more protein always build more muscle?

No — benefits generally plateau above roughly 2.2 g/kg of body weight; additional intake beyond that mostly just adds calories.

Can I get enough protein from a vegetarian or vegan diet?

Yes, with attention to variety — combining different plant protein sources helps ensure a complete amino acid profile.

How much protein is in an egg?

Roughly 6 grams per large egg, making it a commonly referenced benchmark food.

Does protein help with weight loss?

Generally yes — higher protein intake tends to support satiety and helps preserve lean muscle mass during a calorie deficit.

Try It Above

Enter your body weight and goal in the calculator above to get your estimated daily protein target. Figures are general estimates only — for personalized nutrition guidance, especially with any medical condition, consult a doctor or registered dietitian.