How the Protein Calculator works
Protein needs scale with body weight and how hard you train. This tool multiplies your weight by a per-kilogram target suited to your activity level — from a sedentary baseline up to competitive-athlete intakes.
Protein provides about 4 kcal per gram, so your protein grams also translate into a calorie contribution.
Frequently Asked Questions
How much protein do I actually need?
Sedentary adults need around 0.8 g/kg/day. Athletes training regularly typically need 1.6–2.2 g/kg/day to support muscle repair and growth.
Can I get enough protein from a vegetarian diet?
Yes, with planning — combining grains and pulses, along with dairy, paneer or soya, can meet higher targets. Speak to our sports nutrition team for a personalised plan.