Protein Intake Calculator
Get your daily protein target, then build a day of Indian meals that hits it.
What's your goal?
How do you eat?
Aim for about
Your range is 112–154 g a day (1.6–2.2 g per kg of bodyweight).
44 g
per meal × 3
33 g
per meal × 4
27 g
per meal × 5
- Spread it across 3–4 meals with a good protein source in each.
- Use the planner below to build a vegetarian day that hits your target.
Turn your number into a plan
A good place to start: Personal Gym Training
Protein builds muscle only when you train for it. A coach plans every set and checks your form, live.
An estimate for healthy adults, not medical advice. If you're pregnant, under 18 or managing a health condition, check with your doctor.
Build your day
Can you hit 133 g?
91 / 133 g
42 g to go. Tap + to add servings.
Paneer
100 g · ~18 g
1Soya chunks
50 g dry · ~26 g
1Cooked dal
1 katori (150 g) · ~9 g
2Greek yoghurt
150 g · ~15 g
1Chana (cooked)
1 cup (160 g) · ~14 g
1Tofu
100 g · ~12 g
0
Protein values are approximate per typical serving and vary by brand and recipe.
The science
We multiply your bodyweight by a protein range for your goal.
0.8 g per kg is the general adult recommendation. The International Society of Sports Nutrition recommends 1.4–2.0 g per kg for people who exercise, and more while losing fat to protect muscle.
Food values are approximate per typical serving and vary by brand and recipe.
Source: ICMR-NIN / WHO 0.8 g/kg adult recommendation; Jäger R. et al., ISSN position stand: protein and exercise (2017).
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Protein Intake Calculator: common questions
Quick answers about how to read your result.
For healthy adults, intakes up to about 2 g per kg are considered safe. If you have kidney disease, talk to your doctor before increasing protein.