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Protein Calculator

Grams of protein per day for your goal — muscle, fat loss or maintenance.

Daily protein target144 g/dayMuscle gain range per kg bodyweight
Full range130 – 158 g/day1.8–2.2 g per kg bodyweight
Per meal (3 meals)≈ 48 gSplitting it up helps you actually hit it

In Indian terms: one scoop of whey ≈ 24 g, 100 g cooked chicken breast ≈ 31 g, 100 g paneer ≈ 18 g, a cup of cooked dal ≈ 12–18 g, a glass of milk ≈ 8 g. Vegetarians usually need to deliberately combine sources (dal + dairy + soy) to reach the top of this range.

General information for healthy adults — not medical advice. If you have a medical condition, are on medication, or anything feels off, talk to a doctor before acting on numbers from any calculator.

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