How is daily protein calculated?

Daily protein needs are calculated based on your total body weight (in kilograms) multiplied by an activity-based protein factor (g/kg/day). Sedentary individuals require a baseline of 0.8g/kg/day to prevent deficiency, whereas active individuals require higher ranges (1.2g to 2.2g/kg/day) to repair muscle tissue broken down during exercise, build new muscle, and support optimal recovery.

For example, a 70 kg adult aiming to build muscle with moderate weight training would multiply their weight by 1.8g/kg, resulting in a target of 126g of protein per day. To see how this fits into your overall macronutrient balance and calorie allocation, you can use our personalized Macro Calculator to calculate your complete split of carbs, fats, and protein.

Protein requirement by body weight

Your overall weight is the primary baseline for determining daily protein needs. The heavier you are, or the more lean muscle mass you carry, the higher your absolute protein requirements. A general fitness enthusiast requires about 1.2–1.6g/kg of body weight daily.

Let's look at a practical example: a 70kg person on a general fitness journey would need between 84g and 112g of protein daily. If their goal is fat loss or muscle gain, this target shifts higher. You can cross-reference your baseline calorie needs using our Macro Calculator to align your protein target with your daily energy expenditure.

Protein for muscle gain

To build muscle (hypertrophy), your body must remain in a positive nitrogen balance, meaning protein synthesis exceeds protein breakdown. Resistance-training research demonstrates that benefits roughly plateau around 1.6–2.2g/kg/day. Taking in protein within this range provides ample amino acids (specifically leucine) to trigger muscle protein synthesis (MPS).

If your goal is muscle gain, it is highly recommended to combine this protein target with a slight calorie surplus. To calculate your maintenance calories and determine your exact target surplus, use our TDEE Calculator to map out your daily energy requirements.

Protein for weight loss

During a calorie deficit, the body is at a higher risk of breaking down muscle tissue for energy. To preserve your hard-earned lean mass and ensure that the weight you lose is primarily fat, your protein requirement increases to 1.6–2.2g/kg/day. Protein also has a high Thermic Effect of Food (TEF) and promotes satiety by regulating hunger hormones like ghrelin.

To establish a safe and sustainable energy deficit while keeping your protein intake high, check out our Calorie Deficit Calculator. This will give you the exact daily calorie target needed to achieve your weight loss goals without sacrificing muscle.

Vegetarian protein sources in India

Indian vegetarian diets are often high in carbohydrates but can be optimized for protein by selecting the right ingredients. Excellent high-protein vegetarian foods popular in India include Paneer (cottage cheese), Soya Chunks (extremely high at 52g protein per 100g dry), Tofu, Green Peas, and various Dals (lentils), Rajma (kidney beans), and Chana (chickpeas).

Combining grain and legume sources (e.g., rice and dal) creates a complete amino acid profile. For detailed meal examples and a comprehensive breakdown of plant-based protein combinations, read our in-depth Protein Guide Blog to build balanced daily menus.

Is 100g protein enough?

For a sedentary adult weighing 60kg to 70kg, 100g of protein is more than enough to meet daily metabolic requirements. However, for active individuals, strength trainees, or heavier adults, 100g may fall short of the optimal range. For instance, an 80kg individual training heavy requires 128g to 176g of protein daily to support recovery. Therefore, whether 100g is sufficient depends entirely on your body weight, activity level, and fitness goals.

Protein requirement for 60kg, 70kg and 80kg adults

Here is a quick reference guide for typical adult weight profiles based on different activity intensities:

• 60kg Adult: Needs 48g (sedentary/health), 72g–96g (general active), or 96g–132g (muscle gain/fat loss).
• 70kg Adult: Needs 56g (sedentary/health), 84g–112g (general active), or 112g–154g (muscle gain/fat loss).
• 80kg Adult: Needs 64g (sedentary/health), 96g–128g (general active), or 128g–176g (muscle gain/fat loss).