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Tools / Calculator

Daily Protein Calculator

1 Adjust Weight
2 Select Activity
3 Set Fitness Goal

Your Profile

30 kg 200 kg
112 grams/day
Your Daily Protein Need

Based on 1.6g protein per kg bodyweight for muscle building with a lightly active lifestyle.

Muscle Building

That's equivalent to

19 Eggs 🥚
456 Chicken (g) 🍗
622 Paneer (g) 🧀
4.7 Whey Scoops 💪

Meal Distribution

3 Meals a Day 37g / meal
4 Meals a Day 28g / meal
5 Meals a Day 22g / meal

Quick Reference — Protein Per Goal

Sedentary / Minimum 0.8g / kg
Active / Maintain 1.2–1.4g / kg
Muscle Building 1.6–2.0g / kg
Athlete / Intense 2.0–2.4g / kg
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Medical & Nutritional Disclaimer

The calculations, macro splits, and advice generated by this tool are estimates for educational and informational purposes only. They do not constitute professional medical advice, diagnosis, or personalized nutritional treatment. Always consult a qualified physician or registered dietitian before making significant changes to your diet, supplements, or workout routine.