Protein Calculator India — Find Your Daily Target
Calculate exactly how much protein you need daily based on your body weight and goal.
How Much Protein Do You Actually Need?
Protein needs vary significantly by goal, not just body weight. The commonly cited RDA of 0.8g/kg is a minimum to prevent deficiency in sedentary adults — it is not an optimal target for anyone training regularly. Research on resistance-trained individuals consistently shows benefits up to 1.6-2.2g/kg for muscle building, with higher intakes particularly valuable during a calorie deficit to preserve lean mass.
| Goal | Protein Target | Why |
|---|---|---|
| Muscle building | 1.8-2.2g/kg | Maximises muscle protein synthesis response to training |
| Fat loss (preserving muscle) | 1.8-2.2g/kg | Higher protein prevents muscle loss during a calorie deficit |
| General health / maintenance | 1.2-1.6g/kg | Above RDA but below athletic targets |
| Sedentary adults | 0.8-1.0g/kg | RDA minimum, prevents deficiency only |
Best Indian Protein Sources
| Food | Protein per 100g | Type |
|---|---|---|
| Soya chunks (dry) | 52g | Vegetarian |
| Chicken breast | 31g | Non-vegetarian |
| Paneer | 18g | Vegetarian |
| Whole eggs | 13g | Lacto-ovo vegetarian |
| Hung curd | 10g | Vegetarian |
| Chana dal (cooked) | 9g | Vegetarian |
Pure vegetarians relying heavily on dal and rice often fall short of optimal targets — see our Vegetarian Protein Calculator for a detailed plant-based food breakdown.
Should You Eat Protein at Every Meal?
Research suggests spreading protein intake across 3-4 meals (roughly 25-40g per meal) is more effective for muscle protein synthesis than consuming most of your daily protein in one large meal. This calculator's per-meal figure assumes 4 meals — adjust proportionally if you eat more or fewer meals per day.