How much protein do you need?
The official minimum for adults is about 0.8 g of protein per kg of body weight — enough to prevent deficiency in sedentary people. ICMR–NIN's 2020 figures for Indian adults work out to roughly the same level. If you exercise, want to lose fat or build muscle, research supports more:
| Goal | Protein per kg | 70 kg person |
|---|---|---|
| General health, light activity | 1.2 g/kg | 84 g/day |
| Fat loss (keep muscle while dieting) | 1.8 g/kg (1.6–2.2) | 126 g/day |
| Muscle building | 2.0 g/kg (1.6–2.2) | 140 g/day |
A large meta-analysis found that gains in muscle from strength training level off at around 1.6 g/kg on average, with some people benefiting up to about 2.2 g/kg. That is why the calculator gives a range, not just one number.
Protein for muscle gain
Protein supplies the building blocks, but training is the signal. Without progressively harder workouts, extra protein simply gets used for energy. Combine a target of about 1.6–2.2 g/kg with a plan built on progressive overload and a small calorie surplus from the calorie calculator.
Timing is a minor detail. Hitting your daily total matters far more than whether you eat protein before or after training — see protein before or after workout.
Protein for weight loss
When you eat less, your body is more likely to break down muscle as well as fat. Higher protein — around 1.8 g/kg, and up to about 2.2 g/kg for lean people in a bigger deficit — helps protect muscle, especially alongside strength training.
Protein is also the most filling macronutrient, which makes a calorie deficit easier to stick to. Building each meal around a protein source is one of the simplest fat-loss habits there is.
Vegetarian and Indian protein sources
Hitting a higher protein target on a typical Indian diet takes planning, because many staples are carb-heavy. These foods do most of the work:
| Food | Serving | Protein |
|---|---|---|
| Paneer | 100 g | 18–21 g |
| Chicken breast | 100 g cooked | 25–31 g |
| Eggs | 2 large | 12–13 g |
| Soya chunks (dry) | 30–50 g | 15–25 g |
| Cooked dal | 1 cup | 10–15 g |
| Sprouts | 1–1.5 cups | 10–15 g |
| Curd | 200 g | 6–8 g |
Pairing dal or rajma with rice or roti improves the overall protein quality of the meal. For more ideas, read best high-protein Indian foods.
For exact numbers per serving, see paneer, chicken breast, boiled eggs and moong dal, or filter the Indian food protein chart by high protein.
Spreading protein across meals
Your body can use a large protein meal, but for muscle building it seems to work best when protein is spread across the day. A practical approach is 3–4 meals with roughly 0.4 g/kg each — the calculator shows your per-meal amount after you calculate.
For a 70 kg person on 140 g a day, that could look like: eggs or paneer bhurji at breakfast, dal with chicken or soya at lunch, a curd or whey snack, and paneer, tofu or fish at dinner.
Is too much protein harmful?
For healthy adults, intakes up to about 2.2 g/kg are generally considered safe. People with kidney disease, or at risk of it, are different: they should set protein with their doctor or dietitian. If you have diabetes, high blood pressure or a family history of kidney problems, get a check-up before significantly increasing protein.
Worked example: Priya and Rahul
Priya (60 kg, fat loss): 60 × 1.8 = 108 g a day, range 96–120 g. Across 3 meals that is about 36 g each — for example, a paneer or egg breakfast, dal with curd at lunch, and a tofu or chicken dinner.
Rahul (75 kg, muscle gain): 75 × 2.0 = 150 g a day, range 135–165 g. Across 4 meals that is about 38 g each, easier to reach with a protein-rich snack between lunch and dinner.
How this calculator works
The calculator multiplies your body weight by a factor for your goal: 1.2 g/kg for general health, 1.8 g/kg for fat loss and 2.0 g/kg for muscle building. The range shown is ±0.2 g/kg around that factor. Per-meal amounts divide the daily total across 3 or 4 meals.
If you carry a lot of body fat, basing protein on total body weight can overshoot. In that case, the calorie calculator adjusts protein to a reference weight.
Sources
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, 2017.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med, 2018.
- Helms ER, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Int J Sport Nutr Exerc Metab, 2014.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? J Int Soc Sports Nutr, 2018.
- ICMR–National Institute of Nutrition. Nutrient Requirements for Indians (2020): recommendation on energy requirement.
Frequently asked questions
Straight answers about this calculator. Educational only — not medical advice.
Most people who strength train do well on about 1.6–2.2 g of protein per kg of body weight per day. Around 2.0 g/kg is a practical target that covers most people.
Yes. Combine dairy (paneer, curd, milk), legumes (dal, chana, rajma), soya and, if you like, a protein supplement. Spreading these across 3–4 meals makes the target much easier to reach.
No. Protein powder is simply a convenient food. It helps if you struggle to reach your target from meals, but whole foods work just as well.
For most people, current weight is fine. If you have a lot of weight to lose, using a goal or reference weight gives a more realistic number.
For most healthy adults, 100 g a day is well within a safe range and often appropriate if you are active. People with kidney disease should follow medical advice.
Nothing dramatic day to day. Over weeks, consistently low protein makes it harder to keep muscle while dieting and to build muscle when training. Aim to hit your target on most days.
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This calculator provides an estimate and isn't a substitute for individualised medical or dietary advice. Read our medical disclaimer and editorial policy.