Protein Intake Calculator: How Much Protein Per Day
Enter your weight and pick what fits you to see your daily protein in grams, per meal and in calories.
- Nothing you type is stored
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Protein per day
54g/day
- Grams per kg
- 0.83 g/kg
- Per meal
- 18 g
- Calories from protein
- 216 kcal
An estimate for general information, not medical advice.
Have kidney disease? Follow your doctor's protein limit instead.
How to use
- Enter your body weight.
- Choose your situation: general adult, over 65, endurance or strength training.
- Read grams per day and per meal.
Good to know
Baseline: ICMR-NIN Nutrient Requirements for Indians (2020) sets the RDA for healthy adults at 0.83 g protein per kg body weight per day, about 54 g for a 65 kg man and 46 g for a 55 kg woman (source: nin.res.in, checked 27 Oct 2026). Pregnancy and breastfeeding need more; ask your doctor.
Higher ranges: adults over 65, 1.0–1.2 g/kg (PROT-AGE group, 2013); endurance training, 1.2–1.6 g/kg and strength training, 1.6–2.2 g/kg (joint ACSM/Academy/Dietitians of Canada position 2016: 1.2–2.0; Morton et al. 2018 meta-analysis: gains level off near 1.6 g/kg).
Use a healthy weight for your height if you are well above it. Good Indian sources: dal, chana, rajma, soy, milk, curd, paneer, eggs, fish and chicken. ICMR-NIN (2024) advises food over protein powders. People with kidney disease must follow their doctor's protein advice.
Questions
How much protein do I need per day?
For most healthy adults, 0.83 g per kg body weight (ICMR-NIN). A 60 kg person needs about 50 g a day.
How much protein to build muscle?
About 1.6 g/kg is enough for most people who lift weights; more than 2.2 g/kg shows no extra benefit in studies.
Is too much protein harmful?
For healthy kidneys, intakes up to about 2 g/kg appear safe. With kidney disease, follow your doctor.
Can vegetarians get enough protein?
Yes. Combine cereals with pulses (dal-chawal, roti-chana), and add milk, curd, paneer, soy or nuts.
Is my data stored?
No. Everything is calculated on your device.