What is it?
The Protein Intake Calculator tells you how much protein to eat each day. It uses your weight and how active you are, and shows the amount in everyday foods like dal, eggs and paneer.
Who is it for?
Vegetarians checking if they eat enough protein, older adults keeping muscle, gym-goers, and pregnant or breastfeeding women.
How to use it
- Type your Weight.
- Under You are, choose what fits you best, for example Active / regular exercise (1.3).
- Read your Protein a day and how much dal, eggs or paneer that is.
Choose your situation
- Mostly sitting (0.8 g per kg): the basic adult need.
- Over 65, or lightly active (1.0): older adults need more to keep muscle.
- Active / regular exercise (1.3), Building muscle (1.8), Pregnant or breastfeeding (1.1).
Meeting it on an Indian diet
- A cup of cooked dal has about 9 g; 100 g paneer about 18 g; one egg 6 g; a glass of milk 8 g; 100 g soya chunks (dry) about 50 g.
- Many Indian vegetarian diets fall short of protein. Add curd, paneer, sprouts, chana, peanuts or soya to every meal.
- Combining cereals and pulses (rice with dal, roti with rajma) gives complete protein.
Good to know
Spread protein over your meals. People with kidney disease should follow their doctor’s advice. Protein powders are optional; food is enough for most people.
This is general information to help you understand your numbers, not medical advice. Talk to a doctor about your own health.
Errors and how to fix them
- “Enter your weight (more than 0)”: fill in your weight in kg.
Open the tool: Protein Intake Calculator
Still stuck?
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Questions, or an error not listed here?
Tell us in the comments: what you were doing, the exact message you saw, and your device and browser. We read every comment and add new fixes to this article.