Protein intake calculator
How much protein you need a day to build or keep muscle, and how to spread it over your meals.
How it works
Muscle-building research supports 1.6-2.2 g of protein per kg of body weight a day, at the top end when cutting.
Above a BMI of 30 the extra weight is mostly fat, so protein is worked out from the weight a BMI of 30 would be.
Spread it over 3-5 meals of 20-40 g each: curd, paneer, dal, soya chunks, eggs, chicken, fish or whey.
Read more: Indian diet for fitness.
Track it every day, free
The Fit app turns these numbers into a daily plan for food, training and recovery, and adjusts them as you go. No account, and only you can read your data.