Free Protein Intake Calculator — Daily Protein Target India

Daily Protein Intake Planner

Enter your body weight and current activity goals below to find your daily protein target.

Weight (kg)

Daily Activity & Goals

Recommended Protein Target

61g

Daily Protein Target

Indian Diet Protein Swaps

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Why Protein Matters for Weight Control

Protein is the most crucial macronutrient for weight management and body composition restructuring. It has a high Thermic Effect of Food (TEF), meaning your body expends more energy digesting protein (20-30%) compared to carbs (5-10%) or fats (0-3%).

Furthermore, protein supports the release of satiety hormones (peptide YY and GLP-1) while reducing levels of ghrelin (the hunger hormone). Eating adequate protein preserves your lean skeletal muscle tissue during a calorie deficit, ensuring you lose body fat rather than metabolically active muscle.

Indian Vegetarian Protein Sources

Typical Indian vegetarian diets can be carb-heavy and lacking in protein. However, meeting your protein targets is highly achievable by incorporating these food items:

Paneer (Cottage Cheese): Provides 18g of protein per 100g. Opt for low-fat paneer to manage fat calories.

Greek Yogurt / Hung Curd: Rich and creamy, containing roughly 10g of protein per 100g.

Roasted Chana (Chickpeas): A convenient travel snack yielding 19g of protein per 100g.

Sprouted Green Moong: Highly bioavailable plant protein (7g per 100g) that supports digestive health.

Lentils & Beans (Dal, Rajma, Chole): Provides around 7-9g of protein per cooked bowl. Combine these with rice or wheat to form complete amino acid profiles.