Protein Intake Calculator
Calculate your daily protein requirements based on body weight and fitness goal for optimal muscle building and recovery.
Protein Requirements for Fitness
Protein is essential for muscle repair and growth. Daily protein intake depends on your fitness goal and body weight. General guidelines: Sedentary: 0.8g per kg body weight. Moderate Exercise: 1.2-1.6g per kg. Strength Training: 1.6-2.2g per kg. Endurance Athletes: 1.2-1.4g per kg. Distributing protein evenly across meals (25-35g per meal) optimizes muscle protein synthesis. Post-workout protein intake within 2 hours aids recovery. Common protein sources in India: dal (14g per cooked cup), paneer (14g per 100g), chicken (26g per 100g), eggs (6g per egg), Greek yogurt (10g per 100g). Excessive protein doesn't provide extra benefits—beyond needs, excess is converted to energy or fat. Adequate hydration supports protein metabolism and kidney function.