Free tool
Protein Calculator for Indian Diets
Your daily protein target, plus what it actually costs to hit — priced against real Indian grocery rates across dal, paneer, eggs, chicken and whey, whichever diet you eat.
- Protein/day130of 130g
What this number can’t tell you
One number, one day. The paid report turns it into a plan — the sections it feeds:
- 12-week program16 min
- Weekly checklists1 min
- Playbooks4 min
How we compute this
Protein target = grams per kg body weight × weight (kg), rounded to the nearest 5 g. The per-kg figure comes from your goal: 2.0 g/kg for fat loss and recomposition, 1.8 g/kg for muscle gain, 1.4 g/kg for general fitness — all inside the 1.6-2.2 g/kg range research backs for people who train.
Protein needs go up, not down, when you're cutting calories — a deficit is exactly when your body is most likely to burn muscle for fuel if protein is too low. Vegetarian sources (dal, rice, wheat) score lower on protein quality than dairy, egg or whey — pairing a cereal with a pulse every day (dal-chawal, rajma-chawal, khichdi) covers the amino-acid gap, so vegetarians should aim for the top of the range and get at least half their protein from dairy or soy.
Questions people ask
The same 1.6-2.2 g/kg range as anyone who trains, but vegetarians should aim for the top of that range because plant proteins (dal, roti, rice) are lower quality — lower digestibility and missing amino acids — than dairy, egg or whey. Pairing a cereal with a pulse every day (dal-chawal, rajma-chawal, khichdi, chana-roti) covers most of the gap across the whole day's intake.