Free Tool

Protein Calculator

Find your exact daily protein target — based on your body weight, goal and activity. Includes per-meal breakdowns and Indian food sources.

Evidence-based targets

Veg & non-veg sources

Per-meal breakdown

Calculate Your Protein

Units

Body Weight

Your Goal

Fat Loss

2.2 – 2.4 g/kg

Maintenance

1.6 – 1.8 g/kg

Muscle Gain

1.8 – 2.2 g/kg

Performance

2.0 – 2.4 g/kg

Diet

🍗

Omnivore

🥛

Vegetarian

🌱

Vegan

Your Daily Protein Target

—

grams per day

—

g per meal
(3 meals)

—

g per meal
(4 meals)

—

g per meal
(5 meals)

Top sources to hit your target

Targets based on current sports nutrition consensus (1.6–2.4 g/kg for active individuals). Adjust based on hunger, energy and 4-week body composition results.

Your protein target is just the starting point. FitUpToday coaches build your full meal plan around Indian food you actually eat — and hold you accountable daily.

Get a personalised plan →

The Science

Why protein matters most

Of the three macronutrients, protein is the only one your body can't store for later use. You must consistently eat enough every single day — and most people in India eat less than half of what they actually need.

Preserves muscle during fat loss

Without adequate protein, up to 40% of weight lost on a deficit comes from muscle. High protein keeps you burning fat, not breaking down tissue.

Highest satiety per calorie

Protein activates satiety hormones more than any other macro. High-protein meals reduce total daily intake by 400–500 kcal without any conscious restriction.

Highest thermic effect

20–30% of protein calories are burned in digestion itself. Eating 200g of protein burns 40–60 kcal just processing it — no exercise required.

Drives muscle protein synthesis

Resistance training signals muscle growth — but only if amino acids are available. Without enough protein, the signal fires with nothing to build from.

How much protein do different people need?

Sedentary adultNo exercise, desk job

0.8 g/kg

Recreational gym-goer3× per week, weight training

1.6 g/kg

Fat loss phaseCaloric deficit + training
2.2 g/kg

Muscle building phaseCaloric surplus + training
2.0 g/kg

Competitive athleteHigh volume, performance focus

2.4 g/kg

Older adult (55+)Muscle preservation, sarcopenia prevention

2.0 g/kg

Based on International Society of Sports Nutrition position stands and meta-analyses. g/kg = grams per kg body weight per day.

Making It Work

How to hit your target

Build Every Meal Around Protein

Ask "where is my protein?" before building any meal. Pick the source first — chicken, paneer, dal, eggs — then add carbs and fat around it. This one habit covers most of the gap.

Breakfast without protein: roti + sabzi = 8g.
Breakfast with protein: 2 eggs + Greek yogurt + roti = 30g.

Spread It Across 3–5 Meals

Your body can only synthesise muscle protein from ~30–40g per meal. Eating 160g in two meals is less effective than spreading it across four. Space meals 3–4 hours apart.

Target 170g/day = ~35–40g per meal across 4–5 sittings. One meal can be a high-protein snack like Greek yogurt or paneer.

Use Supplements Smartly

Whey protein is food — it's just concentrated protein from milk. Use it to fill gaps when whole food isn't practical: post-workout, travelling, or on days when hitting the target from meals is hard.

1 scoop whey = 22–25g protein, ~120 kcal. It fills the gap without overeating. It's not necessary — but it's a useful tool.

Common Questions

Protein explained

In healthy adults with no pre-existing kidney disease, high protein intake (up to 3g/kg/day) shows no evidence of kidney damage across multiple long-term studies. The concern is valid only for people with existing kidney conditions. If you have chronic kidney disease or a family history, consult your doctor before dramatically increasing protein. For most people, eating 2–2.4g/kg is perfectly safe.

Yes — but it requires intentional planning. Indian vegetarian cooking is naturally carb-heavy. Key high-protein vegetarian foods: Greek yogurt (10g/100g), paneer (18g/100g), tofu (8–10g/100g), whole eggs (13g/100g), lentils/dal (9g/100g cooked), chickpeas (9g/100g cooked), low-fat cottage cheese. Many vegetarians also find a whey protein supplement (made from milk) makes hitting targets significantly easier without dramatically changing how they eat.

Daily total is by far the most important factor. However, once total is adequate, distribution matters. Consuming protein within 1–2 hours post-workout supports recovery slightly better than waiting several hours. More impactful: avoid eating most of your protein in one or two meals — spread 30–40g across 4–5 meals to maximise muscle protein synthesis throughout the day.

In a caloric deficit, your body is under more pressure to break down muscle for energy — especially if you're exercising. Higher protein intake (2.2–2.4g/kg) acts as a signal to preserve lean tissue and use fat for fuel instead. Research consistently shows that people who eat more protein in a deficit retain significantly more muscle and lose more fat than those eating the minimum. This is one of the highest-leverage dietary changes you can make.

Dal is a good source of protein but not a complete one — it's low in methionine, an essential amino acid. When paired with rice (which has methionine but is low in lysine), dal-chawal forms a complete protein. However, the protein density is moderate: one bowl of cooked dal (~200g) provides about 18g of protein at around 240 kcal. To hit 150g+ per day from dal alone, you'd eat an impractical amount. Pair it with other sources like paneer, eggs, or Greek yogurt.

This is common at the start. Protein is very filling, and jumping from 60g/day to 160g/day feels overwhelming. Start by adding 20–30g per day for the first two weeks — one high-protein meal upgrade. Over 6–8 weeks, appetite adjusts. Liquid protein sources (Greek yogurt smoothies, protein shakes) are easier to consume when appetite is suppressed. And if you're in a fat loss phase, this satiety effect is actually working in your favour.

Protein Calculator

Why protein matters most

Best protein sources

How to hit your target

Protein explained

A number on screen.
A coach who makes it happen.

Protein Calculator

Why protein matters most

Best protein sources

How to hit your target

Protein explained

A number on screen.A coach who makes it happen.

A number on screen.
A coach who makes it happen.