FREE TOOL — WHO · ISSN · ICMR-NIN 2024 ALIGNED

Protein Requirement
Calculator.

Clinical-grade daily protein targets for athletes, gym users & dietitians — personalised by age, body composition, goal & training type with leucine-based meal distribution.

WHO · ISSN · ADA 2024
Lean Body Mass Mode
Leucine · MPS Threshold
55+ Indian Foods · PDF

Your Profile

Fill in your details for a personalised protein target

Protein need = weight (kg) × factor (g/kg) · Factor varies by activity, goal & age
kg
cm
yrs
%

WHO · ISSN 2017 · ADA/DC/AND 2016 · ICMR-NIN 2024 · Morton 2018

DAILY PROTEIN TARGET
—
grams / day
— g / kg
Enter details to calculate
—
Per Meal
—
LBM
—
kcal/day
Protein Range Spectrum
RDA
0.8
Light
1.2
Mod
1.6
Active
1.8
Athlete
2.2
Today's Intake 0g
Target —

WHAT YOU GET

💪
Personalised TargetDaily protein range in grams — not generic g/kg
⚖️
LBM ModeLean body mass calculation for precision athletes
🍽
Meal DistributionPer-meal protein with leucine MPS threshold check
🥚
Food Source Guide55+ Indian foods ranked by protein density
📅
Daily TrackerLog today's intake and track against your target
📄
PDF ReportFull protein brief to share with your trainer

WANT MORE?

1-on-1 Sports
Nutrition Plan

Our sports dietitian will build a personalised high-protein meal plan matched to your training, body composition goals & food preferences.

Book Consultation →

BASED ON

WHO/FAO/UNU 2007Protein & amino acid requirements
ISSN 2017Position stand: protein & exercise
Morton 2018Meta-analysis: protein & muscle mass
ADA/DC/AND 2016Nutrition & athletic performance
ICMR-NIN 2024Indian dietary guidelines

TRY ALSO

📊
Glycemic Load CalculatorMeal GL score · Diabetic / PCOS
 ⚡
Smart Health CalculatorBMI · TDEE · Macros · NIN food plan
 🔧
All Performance Tools10+ free calculators

⚕️ For educational purposes only. Not a substitute for medical advice. Protein needs vary with individual metabolism, gut health, protein digestibility, and medical status. People with kidney disease (CKD), liver disease, or on immunosuppressants should not increase protein without physician clearance. Protein requirements during pregnancy, lactation, and adolescence differ significantly — consult a registered dietitian. Values sourced from WHO/FAO/UNU (2007), ISSN (2017), ADA/DC/AND (2016), and ICMR-NIN (2024).