Daily Protein Intake Calculator

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Daily protein intake calculator

This calculator shows a daily protein range in grams for your body weight, for weight loss, for maintaining weight, or for active training. All amounts are general guidance.

Weight (kg)

Goal

Enter your weight and goal to see a daily protein range.

What this result means

Protein needs are usually given as grams per kilogram of body weight per day. The ranges used here are common general guidance:

Goal	Grams per kg per day
Weight loss	1.2 to 1.6
Maintain weight	0.8 to 1.0
Active training	1.6 to 2.2

All of these are general guidance. The maintenance range is the widely used daily allowance for adults. Higher intakes are often used during weight loss to help protect muscle, and during hard training to help recovery. Local protein sources include daal, chana, dahi, anda, chicken, fish, and haleem.

Limits and when to see a doctor

If you have kidney disease or liver disease, do not change your protein intake on your own. Ask your doctor first. People with these conditions often need a protein amount set by a doctor or dietitian. This calculator cannot account for that.

This tool is general guidance only. It does not know how much you exercise, what you eat, or your medical history. More protein is not always better. If you are pregnant or breastfeeding, ask a doctor for advice that fits you.