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Protein intake calculator

  

Ranges per kg of body weight from common nutrition guidance: 0.8 g/kg is the adult minimum, and active people and those building muscle benefit from more. Kidney disease or other conditions change the advice, so ask a doctor first. Food values are typical, not exact.

kg

Your situation

Daily protein

78 to 104 g

1.2 to 1.6 g per kg. Spread over four meals that is about 23 g each.

About 23 g of protein is roughly

  • Eggs (6 g each)4 eggs
  • Paneer (18 g per 100 g)126 g
  • Cooked dal (about 7 g per 100 g)325 g
  • Curd (about 4 g per 100 g)569 g
  • Soya chunks, dry (about 52 g per 100 g)44 g
  • Chicken breast, cooked (about 31 g per 100 g)73 g

How much protein you need, and where to find it

Protein advice is a lot simpler than the supplement industry makes it sound. The adult minimum is about 0.8 g per kg of body weight a day. For people who exercise regularly it moves up to 1.2 to 1.6 g, and for those building muscle 1.6 to 2.2 g.

For a 65 kg person who works out, that is 78 to 104 g a day. Divided into four meals, that is roughly 23 g each. In food terms, 23 g is about four eggs, or 126 g of paneer, or about 325 g of cooked dal, or 44 g of dry soya chunks.

Most vegetarian Indian diets fall short on protein, because rice and roti supply plenty of carbohydrate and little protein. Adding a katori of dal, a bowl of curd and a serving of paneer, sprouts or soya at two meals closes much of the gap.

Remember that food values vary. The figures here are typical for cooked or common forms, so check the label for packed items. And if you have kidney problems, are pregnant or have a medical condition, follow your doctor's number rather than the general range.

Sources

What this calculator does not account for

  • Kidney disease and other conditions.
  • Pregnancy and breastfeeding.
  • Exact food values, which vary.

How this is calculated

Formula: Grams per kilogram

protein (g) =body weight (kg) × g per kg for your goal

What the symbols mean

  • 0.8 to 1.0Adults with a light routine.
  • 1.2 to 1.6Regular exercisers.
  • 1.6 to 2.2People building muscle.

Good to know

  • Food equivalents are typical values and vary by brand and cooking.
  • For a full split with carbs and fat, see the macro calculator.

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Worked examples

Each example is worked out by the same code as the calculator above.

65 kg and exercising regularly

78 to 104 g a day, about 23 g at each of four meals: roughly 4 eggs, or 126 g paneer, or 44 g dry soya chunks.

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Questions

How much protein does an adult need?

About 0.8 g per kg of body weight a day as a minimum, so about 52 g for a 65 kg person. More if you exercise or are older.

Is a high-protein diet bad for the kidneys?

In healthy people, evidence does not show harm in normal high intakes. With kidney disease, speak to your doctor first.

Can vegetarians get enough?

Yes, from dal, paneer, curd, milk, soya, nuts and sprouts. Combining dal with rice or roti improves the amino acid mix.

Should I spread it across the day?

It helps. Four meals of about 20 to 25 g each is easier than one large serving.