Protein Intake Calculator

Many Indian diets are rich in carbohydrates but fall short on protein — which you need for muscle, recovery, immunity and feeling full. This protein intake calculator gives you a daily target in grams based on your body weight and goal, splits it across your meals, and shows how much protein everyday Indian foods provide, with separate vegetarian and non-vegetarian lists, so you can plan real meals rather than just a number.

How to use it

Enter your weight and choose your goal.
Read your daily range and the amount per meal.
Use the food table to build meals that reach the target.

Example

A 65 kg vegetarian who goes to the gym 4 days a week needs about 72–91 g of protein a day — roughly 24–30 g per meal over three meals. A day could look like: milk and a handful of peanuts at breakfast (15 g), dal, curd and 100 g paneer at lunch (34 g), and rajma with sprouts at dinner (17 g) — about 66 g, so adding a bowl of hung curd or soya chunks closes the gap. Food values are rounded averages. Plan total calories with the calorie calculator and split them with themacro calculator.

Health disclaimer: This tool gives general estimates for information only and is not medical advice, diagnosis or treatment. Please consult a qualified doctor about your health. Read the full disclaimer.

Frequently asked questions

How much protein do I need per day?

Indian guidelines (ICMR-NIN) suggest about 0.8–1 g per kg of body weight for healthy adults. People who exercise regularly benefit from 1.1–1.4 g/kg, and those building muscle from 1.6–2.2 g/kg. Older adults need a bit more to keep muscle.

Can vegetarians get enough protein?

Yes. Combine dals and legumes with grains (dal-chawal, rajma-roti), and add paneer, curd, milk, soya, tofu, peanuts and sprouts through the day. A cup of hung curd or 50 g of soya chunks adds a lot of protein cheaply.

Is too much protein harmful?

For healthy people, intakes up to about 2 g/kg are generally considered safe. People with kidney disease must follow their doctor’s advice on protein. Very high-protein diets can crowd out fibre-rich foods, so keep vegetables and whole grains in your meals.

Should I use protein powder?

It’s optional — a convenient way to top up if food alone falls short. Choose a tested brand, and count it as part of your daily total rather than on top of an already high intake.

Protein in common foods