Protein Intake Calculator
Find your daily protein needs based on weight and goals.
Moderate exercise 3-5 days/week
Keep current weight and fitness
Minimum (RDA)
56g
Basic daily requirement
Optimal for You
84g
Recommended daily intake
Upper Limit
154g
Safe maximum
Per Meal Target
Spread across 4 meals/snacks
21g
per meal
Good Protein Sources
Common foods and their protein content
Sample Day to Hit 84g
Breakfast
2 eggs + 1 cup milk/curd
Lunch
Dal (1 cup) + Rice + Curd
Snack
Paneer/Chana chaat or Protein shake
Dinner
Chicken/Fish/Tofu + Roti + Sabzi
Quick Tips
Start with breakfast
Most Indians skip protein at breakfast. Add eggs, paneer paratha, or a protein smoothie.
Combine plant proteins
Dal + Rice = complete protein. Mix legumes with grains for all amino acids.
Track for a week
Most people overestimate protein intake. Track your meals to see reality.
Post-workout window
Have 20-30g protein within 2 hours after exercise for best muscle recovery.
Why is protein important for Indians?
Many Indian diets are carb-heavy and protein-deficient. Adequate protein helps build muscle, supports metabolism, keeps you full longer, and is essential for hair, skin, and immune health.
Can vegetarians get enough protein?
Yes! Combine dal with rice, eat paneer, tofu, soy chunks, chickpeas, and dairy. Aim for variety to get all essential amino acids.
When should I eat protein?
Distribute protein across meals (20-40g per meal) rather than eating it all at once. Include protein at breakfast, which many Indians skip.
Is too much protein harmful?
For healthy individuals, up to 2g/kg body weight is safe. Those with kidney disease should consult a doctor. Stay hydrated when eating high protein.