Protein Calculator
Estimate how much protein you should eat per day based on your weight, activity level and goal.
Activity level
Goal
Your daily protein target
140g
Range: 126–154 g/day · 2.0 g per kg
Snap a photo of your meal — we'll log the protein automatically.
How much protein should you eat a day?
Most adults need between 1.2 and 2.2 grams of protein per kilogram of bodyweight per day. The right number depends on how active you are and whether you're trying to build muscle, maintain, or lose fat.
Quick guidelines
- Maintenance: ~1.2–1.4 g/kg
- Fat loss (preserve muscle): ~1.6–2.0 g/kg
- Muscle gain: ~1.8–2.2 g/kg
Hitting it on an Indian diet
Vegetarian Indian meals are often carb-heavy. Build each meal around a protein anchor — paneer, tofu, dal, soya chunks, eggs, curd, chicken or fish — and use ProteinPal AI to verify you're actually hitting the number.