💪 Protein Intake Calculator
Find your daily protein needs based on your goal
kg
lbs
yrs
Your Daily Protein Needs
Recommended Daily Protein
— g/day
Protein range by goal
⚖️ Minimum (sedentary)
Basic body function
—
🏃 Active & healthy
Stay fit, maintain muscle
—
💪 Build muscle
Gym & strength training
—
🏆 Athlete / Max performance
Intense daily training
—
🍽️ Best Indian Protein Sources
🥚 Eggs (1 whole)~6g protein
🍗 Chicken breast (100g)~31g protein
🌱 Paneer (100g)~18g protein
🫘 Dal / Lentils (1 cup cooked)~18g protein
🥛 Milk (1 glass / 250ml)~8g protein
🫙 Curd / Dahi (1 cup)~10g protein
🥜 Peanuts (30g / handful)~8g protein
🐟 Fish / Tuna (100g)~25g protein
💡 Tips to Hit Your Protein Goal
* Based on WHO, ICMR, and sports nutrition guidelines. Individual needs may vary. Consult a nutritionist for a personalised diet plan.
