Most protein calculators multiply your total weight by a flat factor. This one picks the right basis first, current weight, lean mass, or adjusted weight, the same engine that powers the AadiFit Calorie Planner.
Enter your weight, height, and goal for an instant protein target. Add body fat percentage or a clinical flag if it applies, obesity, pregnancy, or kidney disease all change the basis your protein is dosed on.
The three inputs the basis engine needs.
Unlocks lean-mass dosing and per-meal targets.
Dosed on the right basis, not a flat multiplier.
No hidden tiers. Start free, upgrade only when you want deeper analysis.
Enter your weight, height, and goal, then flag anything clinically relevant, pregnancy, kidney disease, obesity, so the right dosing basis gets picked automatically.
This tool uses ISSN 2017 g/kg ranges applied to the correct body-weight basis, current weight normally, adjusted weight for obesity (ASPEN dosing convention), lean mass for measured athletic profiles, and pre-pregnancy weight plus a fixed additive during pregnancy.
Your target reflects both a factor (g/kg) and a basis (which weight).
Recalculate after any meaningful change in weight, goal, or body composition.
The common approach, multiply total body weight by 1.6 to 2.2, works fine for a lean, healthy-weight person, but it quietly over-prescribes protein for anyone carrying significant fat mass. A 100kg person at 35% body fat does not need protein dosed on all 100kg, their metabolically active, protein-hungry tissue is a fraction of that. Clinical nutrition solved this decades ago with adjusted and lean body weight formulas, this tool applies the same logic instead of a flat multiplier.
The ISSN's 2017 position stand puts the productive range at 1.4-2.0g/kg for general training, rising to 2.2g/kg or higher in a calorie deficit, since higher protein intake helps preserve lean mass while losing fat (Helms et al. 2014). Below roughly 1.6g/kg, most resistance-trained individuals leave muscle protein synthesis on the table (Morton et al. 2018 meta-analysis). Above about 2.5-3g/kg, additional protein produces diminishing returns, more isn't automatically better once you clear the threshold. Pair your protein target with the Calorie Planner to build a full macro split around it.
During a deficit, protein does double duty, it supports training recovery and actively protects lean mass against the catabolic pressure of being underfed, which is why the target rises rather than falls when cutting. During a surplus, the requirement is lower relative to body weight since the body isn't fighting to preserve tissue, though total grams may still be higher on a heavier frame. If your goal shifts, recalculate, the factor genuinely changes, it isn't the same number scaled by a different calorie target.
Dal, paneer, curd, eggs, chicken, fish, and whey are the practical building blocks for most Indian meal patterns. The challenge is usually density, not availability: 100g of cooked dal provides roughly 9g of protein, meaning a 150g protein target from dal alone would require an impractical volume of food in a day. Stack a protein source at every meal rather than relying on one large serving, and use the Adaptive Diet Builder for a full meal plan built around your number.