Protein Calculator
Enter your body weight and activity level to get an estimated daily protein target. The result is a general nutrition planning estimate, not a medical prescription.
This calculator provides a general estimate. Individual protein needs can differ because of age, body composition, training, health and other factors.
How much protein do you need?
Protein requirements vary between individuals. A commonly cited Recommended Dietary Allowance for healthy adults is 0.8 g of protein per kilogram of body weight per day.
People who exercise regularly may have different protein needs depending on the type and amount of training. The appropriate target should be considered in the context of the person's overall diet and circumstances.
How the protein calculator works
This calculator multiplies your body weight in kilograms by a selected protein factor in grams per kilogram per day.
For example, a person weighing 70 kg using a 1.2 g/kg target would receive an estimate of 84 g of protein per day.
The result is a planning estimate. It is not a diagnostic measurement of protein requirements.
Protein for active people
People who train regularly may choose a higher protein target than the general adult RDA. The International Society of Sports Nutrition states that a daily intake in the range of 1.4–2.0 g/kg/day is sufficient for most exercising individuals.
The appropriate target within a range depends on the person's training, goals, total diet and individual circumstances.
Protein calculator for weight loss
Protein is often considered when people are planning a weight-loss diet because it is an important part of maintaining a nutritionally balanced eating pattern.
A protein target should not be used by itself. Overall calorie intake, food quality, activity, sleep and consistency also matter.
Protein in an Indian vegetarian diet
Vegetarian Indian diets can include protein from foods such as dal, lentils, chickpeas, beans, soy foods, paneer, curd, milk, nuts and seeds.
Different foods provide different amounts and combinations of nutrients, so variety can be useful when planning meals.
Protein-rich Indian foods
- Dal and lentils
- Chickpeas and other beans
- Rajma and other legumes
- Paneer and curd
- Soy-based foods
- Eggs
- Chicken and fish
- Nuts and seeds
Spread protein across your meals
The calculator also shows a simple per-meal estimate by dividing the daily target across your selected number of meals.
This is only a planning aid. Actual meals can vary according to appetite, schedule, cuisine and personal preferences.
Use protein planning with Trofia meal tracking
A protein target is more useful when you can compare it with your actual meals.
Trofia combines personalized diet planning with meal tracking, calorie awareness, hydration tracking, healthy recipes and everyday nutrition guidance.
Frequently Asked Questions
A commonly cited adult RDA is 0.8 g/kg/day for healthy adults. Individual needs can be different.
Multiply your weight in kilograms by a selected protein target in grams per kilogram per day.
Protein needs can be higher for exercising individuals. Training type, frequency and personal circumstances should be considered.
Vegetarian diets can provide protein through foods such as dal, beans, chickpeas, soy foods, paneer, curd, milk, nuts and seeds.
It can provide a general starting estimate for people who exercise, but it is not a personalized medical or sports-nutrition prescription.
No. This calculator is designed as a general adult planning tool. Protein requirements can differ substantially during growth, pregnancy, lactation and certain health conditions.
Reference information
The U.S. Dietary Reference Intake framework lists 0.8 g/kg/day as the adult RDA for protein. The International Society of Sports Nutrition discusses 1.4–2.0 g/kg/day as sufficient for most exercising individuals.
NIH Office of Dietary Supplements — Nutrient Recommendations →
International Society of Sports Nutrition — Protein and Exercise →