আপনার আসলে কতটুকু প্রোটিন দরকার?
আমাদের বিনামূল্যে প্রোটিন ক্যালকুলেটর ব্যবহার করে আপনার সর্বোত্তম দৈনিক প্রোটিন লক্ষ্য খুঁজে নিন। আপনার বয়স, ওজন, কার্যকলাপের মাত্রা এবং ফিটনেস লক্ষ্যের উপর ভিত্তি করে ব্যক্তিগত পরামর্শ পান — শুধু একটি সংখ্যা নয়।
আমার প্রোটিনের চাহিদা গণনা করুনপ্রোটিন ক্যালকুলেটর
আপনার ব্যক্তিগত প্রোটিন পরামর্শ পেতে কয়েকটি প্রশ্নের উত্তর দিন। ৬০ সেকেন্ডেরও কম সময় লাগে।
This calculator estimates daily protein requirements based on personal characteristics and fitness goals. Results reflect current evidence-based guidelines from sports nutrition research.
আপনার সম্পর্কে বলুন
এই মৌলিক তথ্যগুলো আপনার শরীরের জন্য সঠিক প্রোটিন লক্ষ্য গণনায় সাহায্য করে।
আপনি কতটা সক্রিয়?
আপনার কার্যকলাপের মাত্রা পুনরুদ্ধার এবং কর্মক্ষমতার জন্য কতটুকু প্রোটিন দরকার তা প্রভাবিত করে।
আপনার লক্ষ্য কী?
আপনার ফিটনেস লক্ষ্যই সর্বোত্তম প্রোটিন গ্রহণ নির্ধারণের সবচেয়ে বড় কারণ।
আপনার ফলাফল সূক্ষ্ম করুন
ঐচ্ছিক সেটিংস যা আপনার প্রোটিন পরামর্শ পরিমার্জিত করে।
Don't know your body fat? Calculate it here: Body Fat Calculator
Your Protein Blueprint
Personalized recommendations based on your unique profile
How Our Protein Calculator Works
The calculator applies a body-weight-based formula adjusted for activity level and goal. Click any step to learn more.
Enter Your Stats
Provide your age, sex, height, and weight. Choose between US (lbs/ft) or metric (kg/cm) units.
Age adjusts protein coefficients based on how efficiently your body synthesizes muscle protein. Sex accounts for differences in lean body mass. Height combined with weight estimates BMI and lean body mass — a more precise basis for protein recommendations than total weight alone.
Select Activity Level
From sedentary to professional athlete, your activity level shifts where you fall within your protein range.
Sedentary: 0.8–1.0 g/kg. Active (3–5 days/week): 1.2–1.6 g/kg. Athletic (daily intense training): 1.6–2.2 g/kg. Higher activity increases protein turnover — the rate at which the body breaks down and rebuilds muscle proteins.
Choose Your Goal
Weight maintenance, fat loss, muscle gain, or body recomposition — your goal determines your protein range.
Maintenance sustains current weight. Fat loss preserves muscle during a calorie deficit. Muscle gain supports hypertrophy with a calorie surplus. Recomposition requires the highest protein intake to build muscle and lose fat simultaneously.
Get Your Blueprint
Receive a comprehensive dashboard: daily ranges, meal distribution, food equivalencies, macros, and personalized tips.
Results include your daily protein target, intake range (minimum to optimal), per-meal and per-snack targets that maximize MPS at each eating occasion, example foods with serving sizes, and a full macronutrient breakdown.
What Is Protein and Why Is It Important?
Protein is an essential macronutrient composed of amino acids. The human body uses 20 amino acids to build proteins, 9 of which are essential — meaning the body cannot synthesize them and must obtain them from food.
আপনার প্রতিদিন কতটুকু প্রোটিন দরকার?
Protein requirements vary by body weight, age, activity level, and fitness goal. There is no single number that applies to all people.
The Short Answer
বেশিরভাগ সক্রিয় প্রাপ্তবয়স্কদের প্রতিদিন শরীরের ওজনের ১.২–২.২ গ্রাম/কেজি প্রোটিন প্রয়োজন।
Recommended Dietary Allowance (RDA)
প্রাপ্তবয়স্কদের জন্য প্রোটিনের প্রস্তাবিত দৈনিক ভাতা (RDA) হল শরীরের ওজনের ০.৮ গ্রাম/কেজি প্রতিদিন।
Protein Recommendation by Population
| Population | Daily Intake (g/kg) | Daily Intake (g/lb) |
|---|---|---|
| Sedentary adults | 0.8 g/kg | 0.36 g/lb |
| Active adults | 1.2–1.6 g/kg | 0.54–0.73 g/lb |
| Muscle gain | 1.6–2.2 g/kg | 0.73–1.0 g/lb |
| Fat loss | 1.8–2.4 g/kg | 0.82–1.09 g/lb |
Factors That Affect Protein Requirements
Protein targets scale with body weight. A 60 kg person targeting muscle gain needs approximately 96–132 g/day, while a 100 kg person needs 160–220 g/day.
Women generally have lower absolute LBM than men, lowering total daily protein needs in absolute terms. However, protein needs per kilogram of LBM are comparable between sexes.
A calorie deficit increases muscle protein breakdown risk. Raising protein to 1.8–2.4 g/kg during a deficit helps preserve lean mass.
LBM is total body weight minus fat mass. Because muscle is metabolically active tissue, protein requirements track LBM more closely than total weight.
Higher activity increases protein turnover. Both endurance and resistance training raise daily protein requirements above the sedentary RDA.
Goals directly determine the protein coefficient. Maintenance sits at 1.2–1.6 g/kg, muscle gain at 1.6–2.2 g/kg, and fat loss at 1.8–2.4 g/kg.
Muscle protein synthesis becomes less efficient with age. Higher per-meal protein doses may be needed as you get older to achieve the same anabolic effect.
Higher weekly volume creates greater muscle damage and demand for amino acids. Athletes training 10+ hours/week occupy the upper end of the 1.6–2.2 g/kg range.
Vegetarians and vegans may need approximately 10% more protein to account for lower digestibility and bioavailability of plant proteins.
লক্ষ্য অনুযায়ী প্রোটিন গ্রহণ
ফিটনেস লক্ষ্যগুলি আপনার দৈনিক সর্বোত্তম প্রোটিন গ্রহণের মাত্রাকে সরাসরি প্রভাবিত করে।
ওজন বজায় রাখা
Weight maintenance requires enough protein to replace proteins lost through normal turnover processes. This range maintains muscle mass, supports daily repair processes, and keeps hunger manageable without requiring a significant change in food habits.
চর্বি কমানো
During a calorie deficit, the body can oxidize muscle protein for energy if dietary protein is insufficient. Setting protein at 1.8–2.4 g/kg per day during fat loss maximizes lean mass retention. High-protein diets also increase thermogenesis and reduce hunger, making adherence easier.
পেশী বৃদ্ধি
Building muscle requires a positive nitrogen balance, meaning protein intake exceeds protein breakdown. The ISSN recommends 1.6–2.2 g/kg per day for individuals pursuing hypertrophy. Protein above 2.2 g/kg does not further increase MPS in most individuals.
বডি রিকম্পোজিশন
Body recomposition — losing fat and gaining muscle simultaneously — is possible for beginners, individuals returning after a break, and people with high body fat. This goal requires the highest protein intake of any category, combined with a slight deficit and consistent resistance training.
সহনশীলতা ক্রীড়াবিদ
Runners, cyclists, and swimmers historically underestimated protein needs. Endurance training increases leucine oxidation and elevates overall protein turnover. Current recommendations are 1.4–1.7 g/kg per day — higher than the RDA but lower than hypertrophy-focused protocols.
শক্তি ক্রীড়াবিদ
Powerlifters, Olympic weightlifters, and strength-dominant athletes train at volumes that create substantial muscle protein breakdown. These athletes benefit from 1.8–2.2 g/kg per day, distributed across 4–6 meals to sustain MPS across the training day.
Protein Calculator For Every Body
Protein needs vary by age, sex, diet, and lifestyle. Our calculator adapts to your unique profile.
Men
লিন বডি মাস এবং ব্যায়ামের লক্ষ্যের উপর ভিত্তি করে পুরুষদের জন্য অপ্টিমাইজড সুপারিশ।
Women
শরীরের গঠন এবং ক্রিয়াকলাপের স্তরের উপর ভিত্তি করে নারীদের জন্য উপযোগী প্রোটিন লক্ষ্য।
Muscle Gain
Higher protein ranges optimized for muscle protein synthesis and hypertrophy.
Weight Loss
Increased protein to preserve muscle during caloric deficit and improve satiety.
Vegetarians & Vegans
Slightly higher targets to account for plant protein bioavailability and amino acid profiles.
Athletes & Bodybuilders
Performance-optimized protein with training type modifiers for strength, endurance, and mixed sports.
How to Calculate Protein Intake Per Meal
Daily protein goals are best distributed evenly across 3–5 meals rather than concentrated in one or two large servings.
Example Meal Distribution
| Meal | Protein Target | Example Source |
|---|---|---|
| Breakfast | 30–40 g | 3 eggs + 1 cup Greek yogurt |
| Lunch | 35–45 g | 170g (6 oz) chicken breast + ½ cup cottage cheese |
| Snack | 20–25 g | 1 scoop protein powder + 30g almonds |
| Dinner | 35–45 g | 170g (6 oz) salmon + 1 cup edamame |
Does Protein Timing Matter?
Protein timing influences muscle protein synthesis but matters less than total daily intake. Meeting the daily protein target is the most important variable. That said, consuming 0.4 g/kg per meal (roughly 25–40 g for most adults) spread across 4 meals produces a stronger anabolic response than the same total in 1–2 large meals. Post-workout protein within 1–2 hours is beneficial but not critical if daily targets are met.
High Protein Foods Reference Table
Use the category filters to narrow results to your preferred eating pattern.
| Food | Category | Protein / 100g | Serving Size |
|---|---|---|---|
| Chicken Breast | Meat | 31g | 150g = 46g protein |
| Turkey Breast | Meat | 29g | 150g = 44g protein |
| Lean Beef (90%) | Meat | 26g | 150g = 39g protein |
| Pork Tenderloin | Meat | 26g | 150g = 39g protein |
| Canned Tuna | Seafood | 30g | 100g = 30g protein |
| Salmon | Seafood | 25g | 150g = 38g protein |
| Shrimp | Seafood | 24g | 150g = 36g protein |
| Sardines | Seafood | 25g | 100g = 25g protein |
| Whole Eggs | Eggs | 13g | 1 large egg = 6g protein |
| Egg Whites | Eggs | 11g | 1 egg white = 3.6g protein |
| Greek Yogurt | Dairy | 10g | 1 cup = 17–20g protein |
| Cottage Cheese | Dairy | 11g | 1 cup = 25g protein |
| Milk | Dairy | 3.4g | 1 cup = 8g protein |
| Whey Protein | Dairy | 80g | 1 scoop = 24g protein |
| Lentils (cooked) | Legumes | 9g | 1 cup = 18g protein |
| Edamame | Legumes | 11g | 1 cup = 17g protein |
| Chickpeas (cooked) | Legumes | 9g | 1 cup = 15g protein |
| Black Beans (cooked) | Legumes | 9g | 1 cup = 15g protein |
| Hemp Seeds | Nuts | 33g | 30g = 10g protein |
| Pumpkin Seeds | Nuts | 30g | 30g = 9g protein |
| Almonds | Nuts | 21g | 30g = 6g protein |
| Peanuts | Nuts | 26g | 30g = 7g protein |
| Quinoa (cooked) | Grains | 4.4g | 1 cup = 8g protein |
| Amaranth (cooked) | Grains | 4g | 1 cup = 9g protein |
| Oats (dry) | Grains | 13g | ½ cup = 6g protein |
| Farro (cooked) | Grains | 4g | 1 cup = 8g protein |
| Tempeh | Plant | 19g | 1 cup = 31g protein |
| Seitan | Plant | 25g | 100g = 25g protein |
| Tofu (firm) | Plant | 17g | 1 cup = 20g protein |
| Pea Protein Powder | Plant | 80g | 1 scoop = 24g protein |
Can You Eat Too Little or Too Much Protein?
Understanding both ends of the spectrum helps you stay in the optimal range.
Signs of Too Little Protein
Low protein impairs the synthesis of enzymes and transport proteins involved in energy metabolism, contributing to persistent tiredness unrelated to sleep quality.
Muscle wasting (catabolism) accelerates when protein intake falls below the minimum needed to offset daily protein breakdown. This appears as decreased strength, reduced muscle size, and slower movement over weeks.
Inadequate amino acids after exercise leave micro-tears in muscle tissue unrepaired for longer, increasing soreness duration and reducing readiness for subsequent training sessions.
Low protein intake reduces satiety hormone levels (PYY, GLP-1) and raises ghrelin, causing increased hunger and higher overall calorie intake despite lower protein consumption.
Telogen effluvium — a form of hair loss triggered by nutritional deficiencies — is a documented consequence of chronically low protein intake. Hair follicles require a steady supply of amino acids for keratin production.
Strength decreases measurably within 3–4 weeks of protein restriction in exercising individuals, reflecting reduced MPS and increased muscle protein breakdown relative to repair.
Risks of Excess Protein
Consuming large amounts of protein — particularly from supplements — in a single sitting can cause bloating, gas, and loose stools. Spreading intake across meals of 30–50 g resolves most gastrointestinal complaints.
Focusing heavily on protein foods can crowd out vegetables, fruits, and fiber-rich carbohydrates, reducing micronutrient intake and gut microbiome diversity if not actively managed.
Protein provides 4 calories per gram. Consuming protein far above target — for example, 3.0+ g/kg — adds substantial calories that contribute to fat gain if total intake exceeds expenditure.
Healthy adults with normal kidney function show no evidence of kidney damage from high protein intakes. However, individuals with pre-existing chronic kidney disease should consult a nephrologist before increasing protein substantially.
The Bottom Line
High protein intake is well tolerated in healthy adults. Studies have found no adverse effects in healthy individuals consuming up to 3.0 g/kg per day for extended periods.
Common Protein Intake Mistakes
Five common mistakes that cause people to miss their daily targets or overestimate actual intake.
Chicken breast loses approximately 25% of its weight during cooking due to water loss. 100 g of raw chicken breast contains 23 g of protein, but the same piece cooked weighs roughly 75 g and still contains 23 g of protein. Track raw weights before cooking, or use cooked-weight entries specifically labeled as cooked in a nutrition tracking app.
Milk, protein shakes, kefir, and dairy-based smoothies all contribute protein. Many people track solid food accurately but forget liquids. A 500 ml (17 fl oz) glass of whole milk adds 17 g of protein to the day's total.
Protein powders are a convenient supplement, not a replacement for whole food protein. Whole foods provide co-nutrients — vitamins, minerals, fiber, healthy fats — that powders lack. Use supplements to fill gaps, not as the primary source.
Many people consume minimal protein at breakfast (toast, cereal, fruit) and try to compensate with a large dinner protein load. This results in a single large MPS spike followed by a long fasting period. Distributing 30–40 g of protein across breakfast significantly improves daily MPS stimulation.
Targeting 3.0+ g/kg when 2.0 g/kg produces the same anabolic result wastes calories and food budget. Research shows that protein intakes above 2.2 g/kg do not produce meaningfully greater muscle gain in natural trainees. Focus on consistency at moderate targets rather than extreme intakes.
প্রোটিন সম্পর্কে সাধারণ জিজ্ঞাসা
Get answers to the most common questions about daily protein needs.
শরীরের ওজনের প্রতি কেজিতে ১.৬–২.২ গ্রাম। ৮০ কেজির জন্য ১২৮–১৭৬ গ্রাম/দিন।
১০০ কেজি পর্যন্ত নিষ্ক্রিয় প্রাপ্তবয়স্কের জন্য পর্যাপ্ত, কিন্তু সক্রিয়দের জন্য কম।
কার্যকলাপ ও লক্ষ্যের উপর নির্ভর করে ৫৬–১৫৪ গ্রাম/দিন।
৪টি বড় ডিমে প্রায় ২৪–২৫ গ্রাম প্রোটিন। প্রতিটিতে প্রায় ৬ গ্রাম।
চিকেন ব্রেস্ট (৩১g), টিনজাত টুনা (৩০g), সেইটান (২৫g), টেম্পে (১৯g), শুকনো স্পিরুলিনা (৫৭g)।
দিনে ৩ বেলা খাবারে কমপক্ষে ৩০ গ্রাম প্রোটিন, ৩ ধরনের খাদ্য থেকে।
প্রতিরোধ প্রশিক্ষণের ১–২ ঘণ্টা পর।
পেশী ক্ষয়, শক্তি কমে, ধীর পুনরুদ্ধার, বেশি ক্ষুধা, দুর্বল রোগ প্রতিরোধ, চুল পড়া।
বেশিরভাগের জন্য না। সম্পূর্ণ খাদ্য দিয়ে দৈনিক লক্ষ্য পূরণ সম্ভব।
পেশী ক্ষয়, ক্লান্তি, ঘন ঘন অসুস্থতা, ধীর ক্ষত নিরাময়, চুল পাতলা হওয়া, শোথ এবং খাদ্য তৃষ্ণা।