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Protein calculator: how much a day to keep your muscle
- Your daily protein range in seconds, free, and it stays on your phone
- Free 2-minute check on your phone, then a full health assessment for ₹1,699
- 45+ metabolic markers from one blood test at home
No card needed to start.
Whatever the estimate, the next step is the same: a home panel measures your blood sugar, lipids and liver, and a doctor reads the results with you before anything is planned.
Book my blood panel — ₹1,699How this is worked out
- Formula: between 1.2 and 1.6 g of protein per kg a day while losing weight; above the healthy range, per kg of the top of that range for your height.
- Sources: Leidy HJ et al., Am J Clin Nutr 2015;101(6):1320S-1329S. Everyday baseline 0.83 g per kg: ICMR-NIN, Nutrient Requirements for Indians, 2020.
An estimate from a published formula, not a diagnosis. Your doctor decides your plan.
Your measurements never leave this phone: the calculation runs in your browser and we do not record it.
Lose weight. Keep your muscle.
Enough protein and strength work protect muscle while you lose. Your plan is built on your blood work.
- Protein and strength at the centre
- A nutritionist beside your doctor
- Home food, from your own kitchen
From an estimate to your plan
Start the free check
Two minutes on your phone. No card needed.
Blood drawn at home
One morning visit, 45+ markers, a partnered lab.
A doctor reads it with you
Then your food, training and follow-up plan.
Protein, strength and a doctor-led plan
Two minutes to start. A doctor reads your blood and builds your plan with you. The assessment is ₹1,699.
No card needed to start.
Questions, answered
How much protein do I need a day to lose weight?
Research on weight loss supports about 1.2 to 1.6 g of protein per kg a day to help keep muscle (Leidy and colleagues, Am J Clin Nutr, 2015). This tool works that out for your height and weight.
Why does it use a lower weight for a larger body?
Protein feeds muscle, not fat. Above the healthy range for your height, the tool works from the top of that range, a common clinical convention, so the figure follows muscle rather than total weight.
What is the everyday protein baseline in India?
ICMR-NIN's 2020 Nutrient Requirements for Indians set 0.83 g per kg a day for healthy adults. While losing weight, more protein helps protect muscle, which is why the range here is higher.
Can I eat this much protein on a vegetarian diet?
Usually, yes: dal, paneer, curd, soya, eggs if you eat them, spread across your meals. A nutritionist builds it around your own kitchen.
Is more protein safe for everyone?
Not always. If your kidneys, liver or blood sugar need care, the right amount is different. A doctor reads your blood results and sets it with you.
Is anything I type stored?
Your measurements stay on your device. The arithmetic runs in your browser and is never sent. Only a name, number and goal you choose to send in the goal step reach us.
Free 2-minute check. No card needed to start.
Start my free checkTwo minutes. A doctor makes every decision with you.