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HQ8T

Protein Intake Calculator

Daily protein for your weight and goal.

kg
Your lifestyle or goal
Daily protein
84 g
Range 78–91 g a day
Per meal (3 meals)
28 g
Per kg body weight
1.3 g

Where to get it

Paneer, 100 g18 g
Dal (cooked), 1 katori7 g
Rajma / chole (cooked), 1 katori8 g
Curd, 1 katori (150 g)5 g
Milk, 1 glass (250 ml)8 g
Soya chunks (dry), 50 g26 g
Peanuts, 30 g8 g
Roti, 1 medium3 g

General guidance for healthy adults. Pregnant or breastfeeding women and people with kidney disease should ask a doctor or dietitian.

How to use

  1. 1Enter your body weight.
  2. 2Pick your lifestyle or goal.
  3. 3Read your daily protein target and per-meal amount.
  4. 4Use the food table to plan meals.

Frequently asked questions

How much protein does an average adult need?

About 0.8–1.0 g per kg of body weight when not very active, so roughly 50–65 g a day for a 65 kg person.

Can vegetarians get enough protein?

Yes. Paneer, dal, soya, curd, milk and peanuts together easily cover most needs. Mix different sources through the day.

Is too much protein harmful?

For healthy people, up to about 2 g per kg is generally safe. People with kidney problems should follow their doctor's advice.

Do I need protein powder?

Not usually. Powder is just a convenient top-up when food alone doesn't reach your target.

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