Protein Intake Calculator

Find Your Daily Protein Needs

Use our free Protein Intake Calculator to find out exactly how much protein you need each day, based on your weight, activity level, and goal. Simply enter your details above to get your personalised target instantly, broken down into grams per day, per meal, and per kilogram of body weight.

Why Protein Intake Matters

Protein plays a central role in muscle repair, immune function, and keeping you feeling fuller for longer. Unlike carbohydrates and fat, your body cannot store protein for later use, which is why consistent daily intake matters more than occasional high-protein meals. Getting the right amount also depends heavily on your activity level and specific goal, whether that is maintaining, building muscle, or losing weight.

💪 Protein Intake Calculator

Find your optimal daily protein intake based on your goals and activity level

Your Age (years)

Your Height (cm)

Your Weight (kg)

Activity Level (affects protein needs)

Your Goal (protein intake target)

— grams/day

Per Meal

— g

Per kg Body Weight

— g/kg

Per lb Body Weight

— g/lb

Your recommended daily protein intake based on your goals and activity level.

How Is Your Protein Target Calculated?

Our calculator estimates your daily protein needs using your body weight, activity level, and selected goal:

Maintain weight – A moderate protein target to support general health and muscle upkeep
Build muscle – A higher protein target to support muscle repair and growth alongside training
Lose weight – An increased protein target to help preserve lean muscle mass during a calorie deficit

Your result is shown in total grams per day, grams per meal, and grams per kilogram of body weight, so you can apply it however suits your tracking style.

Understanding Grams Per Kilogram of Body Weight

Protein needs are often expressed per kilogram of body weight rather than a flat number, since requirements naturally scale with body size. Sedentary adults typically need less per kilogram than those training regularly, which is why activity level is factored into your result alongside your weight.

How to Reach Your Daily Protein Target

Include a protein source at every meal rather than concentrating it into one
Combine animal and plant-based sources like eggs, paneer, dals, and legumes for variety
Use a food tracking app initially to understand portion sizes more accurately
Spread intake evenly across the day to support consistent muscle repair

Protein Needs for Athletes and Active Individuals

Those training regularly, particularly for strength or endurance sports, generally need more protein than sedentary individuals to support recovery and adaptation. If you are training for performance goals, our sports nutritionist in Delhi programme is built specifically around the nutritional demands of athletes and active individuals.

Why Work With a Nutritionist for Your Protein Goals

A calculator gives you a useful starting number, but turning that into a realistic daily meal plan is where most people struggle. Working with an experienced nutritionist in Delhi means your protein target gets built into a plan around your actual food preferences, routine, and goals, rather than left as a number you have to figure out alone.

Explore Our Other Health Calculators

Pair this result with our other free tools to build a fuller picture of your nutrition needs:

Macro Calculator – Plan your protein, carb, and fat intake together
BMR Calculator – See how many calories your body burns at rest
Weight Loss Calculator – Plan your calorie deficit and timeline

Conclusion

Knowing your daily protein target takes the guesswork out of building meals that support your specific goal, whether that is maintaining, building muscle, or losing weight. For a nutrition plan built specifically around your body and lifestyle, visit Nutri Activania and book a consultation with Avni Kaul.