About this calculator
Enter your weight and choose the description that fits you.
How to use it
- Enter your weight.
- Choose your activity.
- Read the daily range.
The formula
Protein a day = body weight × grams per kg
- 0.83 g/kg
- ICMR-NIN basic need for adults
- 1.6–2.2 g/kg
- common range for strength training
Worked example
68 kg adult with little exercise
- Need = 68 × 0.83 = 56 g a day, about 19 g a meal.
- With strength training: 109 to 150 g.
What the result means
Spreading protein across meals helps the body use it better than one big serving.
Assumptions
- Healthy adult.
Limitations
- Kidney disease, pregnancy and breastfeeding change needs; follow medical advice.
Frequently asked questions
How much protein do I need a day?
At least 0.83 g per kg for most adults, more if you exercise or are older.
Is too much protein harmful?
For healthy people, up to about 2 g per kg is generally fine; people with kidney disease must follow medical advice.
Can vegetarians get enough protein?
Yes, from dal, paneer, curd, milk, soy, nuts and whole grains together.
Not medical advice. This calculator is a general screening tool and cannot diagnose any condition. Results are estimates. Please talk to a doctor or a qualified health professional about your health and before making changes to diet, exercise or treatment.
Last reviewed on 1 October 2026. Found a mistake? Tell us.