Work out your daily protein target in grams for your weight, activity and goal, with a simple per-meal split.
Protein needs scale with body weight and with how hard you use your muscles. The official minimum of 0.8 g per kg is enough to prevent deficiency, but sports nutrition research suggests active people do better on more. This calculator uses those research-based ranges and gives you a single daily target plus a per-meal amount that’s easy to plan around.
How much protein do I need per day?
Sedentary adults need about 0.8 g per kg of body weight. If you exercise regularly, 1.2 to 1.6 g/kg is a good range, and for building muscle or losing fat while keeping muscle, 1.6 to 2.2 g/kg. A 70 kg active person therefore needs roughly 85 to 110 g a day.
Protein ranges by goal
| Goal | g per kg | 70 kg person |
|---|---|---|
| Minimum for health | 0.8–1.0 | 56–70 g |
| Active, regular exercise | 1.2–1.6 | 84–112 g |
| Building muscle | 1.6–2.2 | 112–154 g |
| Fat loss, keeping muscle | 1.6–2.4 | 112–168 g |
| Age 65+ | 1.0–1.2 | 70–84 g |
Everyday protein sources
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | ≈ 31 g |
| Eggs | 2 large | ≈ 12 g |
| Daal (lentils), cooked | 1 cup | ≈ 18 g |
| Yogurt (dahi) | 1 cup | ≈ 9 g |
| Chickpeas (chana), cooked | 1 cup | ≈ 15 g |
| Milk | 1 glass (250 ml) | ≈ 8 g |
Spreading protein across meals, around 20 to 40 g each, helps your body use it well. People with kidney disease should ask their doctor before raising protein intake.
How to use the Protein Intake Calculator
Enter your weight
Type your current weight and choose kg or lb.
Choose your goal
Pick the option that best matches your activity and goal.
Set meals per day
Enter how many meals you eat so the tool can split your target evenly.
Read your target
Your daily protein appears in grams, with the full range, a per-meal amount and the calories it provides.
Frequently asked questions
How much protein do I need to build muscle?
Research supports about 1.6 to 2.2 g per kg of body weight per day, combined with regular strength training.
Can I get enough protein without meat?
Yes. Daal, chana, beans, eggs, milk, yogurt, paneer and soy all provide good protein. Combine several sources through the day.
Is too much protein harmful?
For healthy people, intakes up to about 2 g/kg are considered safe. People with kidney disease should follow medical advice.
Should I use my current or target weight?
If you carry a lot of extra weight, use your target weight for a more realistic number.
Do I need protein shakes?
No. Shakes are just convenient. Regular food can easily meet your target with a little planning.
Sources and further reading
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Last reviewed: October 2026