Protein Intake Calculator: How Much Protein Do You Need Per Day?
Most people who strength-train need about 1.6–2.2 g of protein per kg of body weight per day; healthy adults who don’t exercise need about 0.83 g/kg. The BuyTheWhey Protein Intake Calculator turns those ranges into grams per day and per meal for your weight and goal.
Protein Intake Calculator
Grams of protein per day for your weight and goal.
Estimates for healthy adults, for general information only — not medical advice.
How the protein calculator works
The calculator multiplies your body weight in kilograms by a range for your activity and goal, then divides the result by your number of meals.
- Mostly sitting: 0.83 g/kg — the ICMR-NIN safe intake for healthy Indian adults.
- Light exercise: 1.0–1.2 g/kg.
- Regular training to maintain: 1.4–1.6 g/kg — the lower half of the ISSN range for active people.
- Building muscle: 1.6–2.2 g/kg — gains plateau around 1.6 g/kg on average, with 2.2 g/kg as the upper confidence limit (Morton et al., 2018).
- Losing fat while keeping muscle: 1.8–2.4 g/kg — higher intakes help preserve lean mass in a calorie deficit (ISSN, 2017).
Frequently asked questions
How much protein do I need per day to build muscle?
For building muscle with regular strength training, aim for 1.6–2.2 g of protein per kg of body weight per day. A 70 kg person would eat 112–154 g a day, spread over 3–5 meals of roughly 25–40 g each.
How much protein does an Indian adult need?
ICMR-NIN (2020) sets the safe protein intake for healthy Indian adults at 0.83 g per kg of body weight per day — about 54 g for a 65 kg adult. People who train regularly need more, typically 1.4–2.0 g/kg.
Can I get enough protein without whey protein powder?
Yes. Whey is convenient, not required. Paneer, curd, eggs, chicken, fish, dal, soya chunks and milk can all cover your target; protein powder simply makes high targets easier to reach.
Is high protein safe for the kidneys?
For healthy adults, intakes up to about 2.2 g/kg/day have not been shown to harm kidney function in the research reviewed by the ISSN. People with kidney disease should follow their doctor’s advice on protein.
Sources
- ISSN Position Stand: Protein and Exercise (Jäger et al., 2017)
- Morton et al., British Journal of Sports Medicine, 2018
- ICMR-NIN Nutrient Requirements for Indians, 2020
These calculators give estimates for healthy adults and are for general information only. Speak to a doctor or registered dietitian before major diet changes.