Protein calculator for Indian diets
Most healthy Indian adults need at least 0.83 g of protein per kg of body weight a day (ICMR-NIN). If you train, you need more. Enter your weight and goal to see your range and one vegetarian, egg or non-veg day that gets you there.
112–154 g
About 28–39 g at each of 4 meals or snacks.
One Indian day that reaches 112 g
- Roti or chapati3 medium9 g
- Rice, cooked1 cup (150 g)4 g
- Dal, cooked2 katori (300 g)18 g
- Curd (dahi)1 katori (200 g)7 g
- Milk1 glass (250 ml)8 g
- Besan chilla2 (80 g besan)17 g
- Paneer100 g18 g
- Chana or rajma, cooked1 katori (150 g)13 g
- Soya chunks30 g dry15 g
- Hung curd100 g9 g
- Totalabout 118 g
General information for healthy adults, not medical advice. If you are pregnant or breastfeeding, have kidney disease or another condition, or are under 18, ask a doctor or registered dietitian. Food values are rounded estimates; brands and recipes vary.
How the calculator works
It multiplies your weight by a protein range for your goal. The ranges come from ICMR-NIN for everyday health and from sports nutrition research for people who exercise or strength train.
| Goal | Protein per kg a day | For 70 kg |
|---|---|---|
| Everyday healthMostly sitting, little planned exercise | 0.83–1 g | 58–70 g |
| ActiveWalking, sport, yoga or cardio most weeks | 1.2–1.4 g | 84–98 g |
| Build muscleStrength training 2 or more days a week | 1.6–2.2 g | 112–154 g |
| Lose fat, keep muscleEating less while strength training | 1.8–2.2 g | 126–154 g |
Spreading protein over three or four meals is easier than eating it in one sitting, which is why the result also shows a per-meal amount.
Protein in common Indian foods
Typical portions, rounded. For a longer list, see 20 high-protein Indian foods for muscle building, and for daily habits, how to track protein on an Indian diet.
| Food | Portion | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | 30 g |
| Fish, cooked | 100 g | 22 g |
| Paneer | 100 g | 18 g |
| Besan chilla | 2 (80 g besan) | 17 g |
| Dal, cooked | 2 katori (300 g) | 18 g |
| Soya chunks | 30 g dry | 15 g |
| Chana or rajma, cooked | 1 katori (150 g) | 13 g |
| Eggs | 2 whole | 12 g |
| Tofu, firm | 100 g | 12 g |
| Hung curd | 100 g | 9 g |
| Roti or chapati | 3 medium | 9 g |
| Milk | 1 glass (250 ml) | 8 g |
| Peanuts | 30 g | 8 g |
| Curd (dahi) | 1 katori (200 g) | 7 g |
| Rice, cooked | 1 cup (150 g) | 4 g |
Hit your number every day
Iterofit logs Indian meals with calories and protein, next to your workouts and a daily check-in. Free on iPhone and Android.
See what Iterofit tracksQuestions
How much protein do I need a day?
ICMR-NIN sets the recommended intake for healthy Indian adults at 0.83 g per kg of body weight a day. People who exercise regularly usually aim for 1.2–1.4 g per kg, and people who strength train to build muscle for about 1.6–2.2 g per kg.
How much protein does a 60 kg person need?
About 50 g a day for everyday health (0.83 g per kg), 72–84 g if you are active, and 96–132 g if you strength train to build muscle.
Can vegetarians get enough protein from Indian food?
Yes, with some planning. Dal and roti alone usually fall short, so add a protein-rich food to most meals: paneer, soya chunks, chana or rajma, hung curd, tofu, besan or milk.
Is 2 g of protein per kg too much?
The International Society of Sports Nutrition reports that intakes in this range are well tolerated by healthy, exercising adults. If you have kidney disease, are pregnant or have another medical condition, ask your doctor before raising protein.
Should I use my current weight or my goal weight?
Use your current weight if it is close to a healthy range. If you are carrying a lot of extra weight, use your goal weight so the number stays realistic.
Do I need protein powder?
No. Most targets can be reached with food. Powder is only a convenience; if you use it, check the label for the protein per scoop.
More free tools
Sources
- ICMR-NIN: Nutrient Requirements for Indians, RDA and EAR 2020 (brief note)
- International Society of Sports Nutrition position stand: protein and exercise (2017)
- Morton et al. (2018): protein supplementation and resistance training, meta-analysis
- ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada: Nutrition and Athletic Performance (2016)
- ICMR-NIN: Indian Food Composition Tables 2017
- USDA FoodData Central