Protein Intake Calculator
Find exactly how much protein you need to reach your goals.
Daily Protein Requirement
Minimum
Optimal
Your Needs vs. Average
Top Protein Sources
| Food Source | Protein per 100g |
|---|---|
| Chicken Breast | 31g |
| Tuna / Fish | 25-30g |
| Paneer / Cottage Cheese | 18-20g |
| Eggs (2 Large) | 12g |
| Lentils / Dal (Cooked) | 9g |
| Greek Yogurt | 10g |
Why is Protein Important?
[Image of protein sources collage]Protein is one of the three essential macronutrients (along with carbs and fats). It is the building block of life. Every cell in your body, including hair, skin, nails, and especially muscles, is made of protein.
For fitness, protein is crucial because it helps repair the muscle fibers that tear during exercise. Without enough protein, you cannot build muscle or recover properly.
How Much Protein Do You Really Need?
The old rule of "0.8g per kg" is the *minimum* to prevent deficiency for a sedentary person. It is NOT enough for active people or those trying to lose fat.
1. Sedentary / Maintenance
If you don't exercise and sit at a desk all day, 0.8g - 1.0g per kg of body weight is sufficient.
2. Build Muscle
To grow muscle (Hypertrophy), you need a surplus of amino acids. Science suggests that anything between 1.6g to 2.2g per kg is the "sweet spot".
3. Fat Loss
You actually need MORE protein when losing fat (1.8g - 2.4g per kg) than when maintaining. Why?
- Satiety: Protein keeps you full for longer, preventing overeating.
- Muscle Preservation: When in a calorie deficit, your body might burn muscle for energy. High protein protects your muscle mass so you only lose fat.
- Thermic Effect (TEF): Your body burns more calories digesting protein (20-30%) than carbs or fats.
Frequently Asked Questions (FAQs)
Q. Is too much protein bad for kidneys?
For healthy individuals with functioning kidneys, high protein intake (up to 2.5g/kg) has been shown to be safe. However, if you have pre-existing kidney issues, you must consult a doctor before increasing your intake.
Q. Should I count protein from plant sources?
Yes! While animal protein is "complete" (has all amino acids), plant protein counts too. Just make sure to eat a variety of sources (dal, rice, beans) to get a complete amino acid profile.