Protein Requirement Calculator.
A protein calculator India readers can use in kg: estimate how much protein you need by age group, maintenance, muscle gain, or fat loss, then translate the number into dal, curd, paneer, tofu, eggs, chicken, fish, and soy chunks.
How to use
Enter some basic details like your weight, age group, activity, and goal. We tell you your daily target and we give you a rough meal plan to support it.
How much protein do I need?
Add your bodyweight in kg, age group, activity level, and goal to get a daily protein report. The result appears after the report unlock step.
The number is a starting point.
Sedentary maintenance begins at the ICMR-NIN adult RDA floor of 0.83g/kg/day. Training settings use protein-and-exercise ranges around 1.4-2.0g/kg/day, with the highest general fat-loss setting capped at 2.2g/kg/day. For adults 65+, the calculator applies a 1.2g/kg/day minimum floor. Food examples are approximate because recipes, brands, cooking loss, and portion sizes vary.