Protein Calculator: How Much Protein Do You Need Daily?
The 0.8g/kg RDA Is the Bare Minimum, Not the Optimum
The RDA of 0.8 grams per kg is the minimum to prevent deficiency, not the amount for optimal health, muscle building, or fat loss. Research consistently shows higher protein intakes benefit nearly everyone, especially active individuals and those over 50.
Protein Needs by Goal
| Goal | Protein (g/kg body weight) | For 70 kg person |
|---|---|---|
| Sedentary adult | 0.8–1.0 | 56–70g |
| General fitness | 1.2–1.6 | 84–112g |
| Muscle building | 1.6–2.2 | 112–154g |
| Fat loss (preserving muscle) | 1.8–2.4 | 126–168g |
| Endurance athlete | 1.2–1.6 | 84–112g |
| Older adults (50+) | 1.2–1.5 | 84–105g |
Indian Protein Sources Ranked by Cost
| Source | Protein per 100g | Approx. Price (₹/100g) | Protein per ₹10 |
|---|---|---|---|
| Eggs (whole) | 13g | ₹8–10 | 13–16g |
| Chicken breast | 31g | ₹20–25 | 12–15g |
| Chana dal (dry) | 20g | ₹10–12 | 16–20g |
| Soy chunks | 52g | ₹10–15 | 35–52g |
| Paneer | 18g | ₹35–45 | 4–5g |
| Whey protein | 75–80g | ₹60–80 | 10–13g |
Soy chunks deliver the most protein per rupee in India. Eggs are the most cost-effective complete protein in the non-veg category. Use the protein calculator to find your daily target based on your weight and goals.