Daily Protein Calculator
Find out exactly how much protein your body needs.
Daily Protein Target
0 g
What does this look like?
Why is Protein Important?
Protein is one of the three macronutrients (along with carbs and fats) essential for human life. It is the building block of muscles, skin, enzymes, and hormones. Whether you want to build muscle, lose fat, or simply stay healthy, eating the right amount of protein is crucial.
How Much Protein Do You Need?
- Sedentary Adults: 0.8g per kg of body weight.
- Endurance Athletes: 1.2g - 1.4g per kg.
- Muscle Building / Strength: 1.6g - 2.2g per kg.
- Fat Loss: Higher protein helps preserve muscle while in a calorie deficit.
Best Protein Sources
Vegetarian
Paneer, Lentils (Dal), Chickpeas, Greek Yogurt, Soy Chunks, Tofu, Quinoa.
Non-Vegetarian
Chicken Breast, Eggs, Fish (Salmon/Tuna), Lean Meat, Whey Protein.
Frequently Asked Questions
Can too much protein be harmful?
For healthy individuals, high protein intake (up to 2g/kg) is safe. However, those with pre-existing kidney conditions should consult a doctor.
Does protein help in weight loss?
Yes! Protein has a high "thermic effect," meaning your body burns more calories digesting it compared to carbs or fats. It also keeps you full longer.