Food & lifestyle
Protein Intake Calculator
Most people — especially vegetarians in India — eat less protein than they think. Here is your daily target and a day of food that reaches it.
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Health, fitness and nutrition content on this site is general information, not medical advice. Talk to a qualified professional about your own situation.
How this is worked out
Grams per kg of body weight: 0.8 (the RDA, general health), 1.0–1.2 (active), 1.6–2.2 (muscle gain), 1.6–2.4 (fat loss), 1.0–1.2 (over 60). Food values are typical per serving from Indian food composition tables.
Questions people ask
Is too much protein harmful?
For healthy kidneys, intakes up to about 2 g/kg are considered safe. If you have kidney disease, talk to your doctor before increasing protein.