Tool 01
Protein Requirement Calculator.
Enter your weight, age group, activity, and goal for a daily protein estimate. The meal examples show how that number could add up through foods such as dal, curd, eggs, or tofu.
Calculator output
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.
Method notes
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.