Question 1

How much protein do I need per day?

Accepted Answer

Enter your weight and goal above. The calculator multiplies body weight by a science-based factor — 1.0 g/kg to maintain, 1.8 g/kg for muscle, 2.0 g/kg for fat loss.

Question 2

How much protein to build muscle in India?

Accepted Answer

Aim for 1.6 to 2.0 g per kg of body weight daily. A 70 kg person needs roughly 125 g of protein across 4 meals plus training.

Question 3

Which veg foods are highest in protein?

Accepted Answer

Soya chunks, paneer, milk, dal, chickpeas and peanuts top the veg list. The food chart above shows exact protein per serving.

Question 4

Can I eat too much protein?

Accepted Answer

Healthy kidneys handle up to 2.2 g/kg well. Drink enough water and spread intake across meals instead of one heavy serving.

Question 5

How much protein per meal?

Accepted Answer

About 25 to 40 g per meal across 3 to 4 meals absorbs best. The result above splits your target into 4 equal meals.

Question 6

Is this protein calculator free?

Accepted Answer

Yes, completely free with no sign-up. Use it unlimited times on any device.