How to Count Daily Protein Intake? Best Method Revealed

HK Vitals

Medically Reviewed By Dr. Aarti Nehra

Carbohydrates, fats, and protein are the 3 nutrients that are vital for effective bodily function. There is no one-size-fits-all measure for protein intake. It depends on various factors like age, gender, level of daily activities, body weight, and muscle mass. 

Recommendations for the daily protein intake of an average person are available. However,  a personalized assessment of the requirement is the right approach. Understand how to calculate protein in different ways in this article.

How Much Daily Protein Intake is Ideal?

Since the calorie requirements are not the same for everyone, there is no universal protein requirement model.  It depends on various factors like activity level, age, gender, etc. Similar to calorie requirement, daily protein intake also varies from person to person. 

A personalized evaluation is the right way to assess the daily protein requirement. Now, the challenge is how to calculate protein intake. Given below are a few methods to assess the unique protein requirements.

Calculating in Proportion to Lean Mass 

There is a coordination between the ideal protein intake and your lean body mass. This is because protein is necessary to preserve your lean body mass. How to assess your lean body mass? For this, you need to measure your body composition. Some home bathroom scales can measure body composition which will tell you how much lean body mass you have. The ideal protein intake will be 1 to 2 grams for every kilogram of lean body mass. 

Calculating in Proportion to Body Weight

If you are unable to measure your body composition, there is yet another way to assess the ideal daily protein requirement. You can do it, considering your body weight. Though it might not be a perfect assessment, it will be a customized approach. The estimation of protein intake will be your body weight multiplied by 1.5. For instance, if your weight is 70 kg, you will need 105 grams of protein per day. 

With the two methods, the measure of protein intake will be tailored to your specific needs rather than a general recommendation specific to gender. Persons engaged in strenuous physical activities like bodybuilders, athletes, fitness enthusiasts, etc, may require a higher protein intake depending on the intensity of their activities.

Tracking Your Protein Intake

Now that you know how much protein needed per day, you should also be able to estimate the protein available in your diet.  Here are some tips that help you track the protein available in your diet.

  • Read the nutrition lable to keep track of how much protein goes into your diet.
  • Do a daily tracking with the help of a mobile application.
  • If you feel that your diet lacks the daily protein requirement, you can use supplements or meal replacements that can be tailored to your specific needs. You can also increase your protein intake by incorporating tofu, cheese, yogurt, or nut butter in your diet.
  • Just getting the required protein alone will create a nutritional imbalance. You should also have the right measure of carbs as well as fat in your diet. Your diet should contain leafy vegetables, grains, beans, and vegetable oils as well.


Protein plays a vital role in several bodily functions. It boosts muscle strength, repairs damaged tissues, improves the immune system, and enhances cellular function. A personalized assessment is what gives you an insight into exactly how much protein need per day. Tailor your protein intake specific to you by adopting the methods given in this article. Also, track your protein intake using the tips given above to derive optimum benefit.

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