Why is Protein Vital?
Protein is an essential macronutrient made up of amino acids, often referred to as the "building blocks of life." It is crucial for repairing muscles, synthesising hormones, and supporting immune health.
Protein Calculator
Daily protein requirement. Fast, accurate, and completely free.
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Recommended Daily Protein Intake
112g
Grams / Day
Protein Distribution Guide
Per Meal (4 meals/day)
28g
Protein Calories
448 kcal
Mathematical Formula
\text{Daily Protein (g)} = \text{Weight (kg)} \times \text{Multiplier (0.8 to 2.2 depending on activity and goals)}
0.8g/kg: Minimum RDA for sedentary adults.
1.6 - 2.2g/kg: Recommended range for active adults looking to build or preserve muscle.
How to Use this Calculator
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Enter your body weight in kilograms.
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Select your physical activity and training level.
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Choose your fitness goal (Muscle Gain increases requirement, Fat Loss increases it to preserve muscle in a deficit).
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View your total daily protein target in grams.
Frequently Asked Questions (FAQ)
Can I eat too much protein?
For healthy individuals, higher protein diets are safe, but consuming more than 2.5g per kg is rarely beneficial.
What are good sources of protein?
Chicken, fish, eggs, tofu, lentils, Greek yogurt, paneer, and whey protein are excellent sources.
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