Protein Calculator & Personalized Supplement Plan
Answer a few quick questions to get your daily protein, calories, carbs, fat and water, an example Nepali meal plan and supplement picks matched to your goal, diet, budget and lifestyle. Then ask our AI nutritionist anything. Free, and it takes about a minute.
Quick answer: how much protein do you need a day?
Most adults need 0.8 g of protein per kg of body weight a day. If you exercise regularly, aim for 1.2–1.6 g per kg. To build muscle or lose fat while keeping muscle, aim for 1.6–2.2 g per kg. For a 70 kg person who trains for muscle, that is about 110–155 g of protein a day, spread over 3–5 meals.
| Your lifestyle | Protein per kg a day | 70 kg person |
|---|---|---|
| Little or no exercise | 0.8–1.0 g | 55–70 g |
| Light exercise (1–3 days) | 1.0–1.2 g | 70–85 g |
| Regular gym (3–5 days) | 1.2–1.6 g | 85–110 g |
| Building muscle or losing fat | 1.6–2.2 g | 110–155 g |
| Adults over 60 | 1.0–1.2 g or more | 70–85 g |
How this calculator works
- Protein: based on your weight, activity and goal, using ranges from sports nutrition research. If your BMI is 30 or more, we use a healthy reference weight so the number is not too high.
- Calories: the Mifflin–St Jeor formula, adjusted for activity and goal (about 20% less to lose fat, 10–15% more to build muscle or gain weight).
- Carbs and fat: fat is about 25–28% of your calories; carbs make up the rest to fuel your training.
- Water: about 35 ml per kg of body weight, plus extra for training, sweating and creatine.
- Meal plan: built from everyday Nepali foods that match your diet, with a protein shake only if food alone is not enough.
- Supplements: in-stock JiriHealth products that match your goal, diet, budget and lifestyle answers.
High-protein foods in Nepal
You can get much of your protein from local food: chicken breast (about 30 g per 100 g), buff or mutton (25 g), fish (22 g), bhatmas (18 g per 50 g), paneer (18 g per 100 g), rajma and chana (12–13 g per bowl), 2 eggs (12 g), dal, dahi and satu (9–10 g each). A scoop of whey protein or plant protein adds about 24 g and is an easy way to close the gap after training.
Supplements that can help, and when
- Whey protein or plant protein: when food alone does not reach your protein target.
- Creatine: 3 g a day for strength and power training.
- Mass gainers: if you find it hard to eat enough calories to gain weight.
- Satu and meal shakes: a quick, filling meal for busy desk days.
- Vitamins, omega-3 and collagen: to fill gaps in your diet, support joints, skin and hair.
- Ayurveda such as ashwagandha and shilajit: traditional support for stress and stamina.
प्रोटिन क्याल्कुलेटर: दिनमा कति प्रोटिन चाहिन्छ?
सामान्य वयस्कलाई शरीरको तौलको प्रति केजी ०.८ ग्राम प्रोटिन चाहिन्छ। नियमित व्यायाम गर्नेलाई प्रति केजी १.२–१.६ ग्राम, र मांसपेशी बनाउन वा बोसो घटाउन प्रति केजी १.६–२.२ ग्राम प्रोटिन चाहिन्छ। दाल, चना, राज्मा, भटमास, अण्डा, कुखुराको मासु, माछा, दही, पनीर र सातुबाट धेरै प्रोटिन पाउन सकिन्छ। माथिको क्याल्कुलेटरले तपाईंको तौल, उमेर र लक्ष्य अनुसार प्रोटिन, क्यालोरी, पानी र नेपाली खानाको योजना बताउँछ।
Protein calculator FAQs
How much protein do I need per day?
Most healthy adults need at least 0.8 g of protein per kg of body weight a day. Active people need about 1.2–1.6 g per kg, and people building muscle or losing fat need about 1.6–2.2 g per kg. A 70 kg person who trains for muscle needs roughly 110–155 g a day.
How much protein do I need to build muscle?
About 1.6 to 2.2 g per kg of body weight a day, together with strength training 3 or more times a week. Spread it over 3 to 5 meals of 20 to 40 g each.
Can I get enough protein from a vegetarian Nepali diet?
Yes. Combine dal, chana, rajma, bhatmas, paneer, dahi, milk and satu across the day. If you train hard, one scoop of whey or plant protein makes the target much easier.
How much creatine should I take a day?
3 g of creatine monohydrate a day is enough for most people. Take it every day with water or a shake at any time, including rest days. No loading phase is needed.
How much water should I drink a day?
A simple guide is about 35 ml per kg of body weight, plus 0.5 to 1 litre extra on training days or in hot weather. For a 70 kg person that is about 2.5 to 3.5 litres a day.
Is too much protein bad for you?
For healthy people, up to about 2 g per kg a day is considered safe. If you have kidney or liver disease, diabetes, or are pregnant, talk to your doctor before increasing protein or using supplements.
When is the best time to take protein powder?
Total daily protein matters most. A shake within a couple of hours after training, or with breakfast if your breakfast is low in protein, works well for most people.
Should teenagers take protein supplements?
Teenagers under 18 should get protein from regular meals and talk to a doctor or dietitian before using supplements.
Is the AI nutritionist a real doctor?
No. It is an AI assistant that gives general nutrition guidance based on your calculator results. It does not replace advice from a doctor or registered dietitian.
मलाई दिनमा कति प्रोटिन चाहिन्छ?
सामान्य वयस्कलाई शरीरको तौलको प्रति केजी ०.८ ग्राम प्रोटिन चाहिन्छ। नियमित व्यायाम गर्नेलाई १.२–१.६ ग्राम र मांसपेशी बनाउन वा बोसो घटाउन १.६–२.२ ग्राम प्रति केजी चाहिन्छ। ७० केजीको व्यक्तिलाई करिब ११०–१५५ ग्राम।
