Protein Requirement Calculator
💪 Protein Requirement Calculator — India
Calculate your daily protein target based on your weight, goal, and activity level — with Indian food sources tailored to your dietary preference.
Last updated: July 2026
⚠️ For informational purposes only. Protein requirements are estimates based on established guidelines. Those with kidney disease should consult a doctor before increasing protein intake.
⚖️ Your Details
Enter weight between 20 and 300 kg
🎯 Your Goal
Dietary Preference
Per kg body wt
—
g protein / kg
Per meal (4)
—
g protein / meal
Calories from protein
—
cal/day
🍴 Protein by Meal
🇮🇳 Indian Protein Sources — All diets
| Food | Serving | Protein | Notes |
|---|
💡 Tips to Hit Your Protein Target
⚠️ Protein needs vary with age, health status, and training intensity. These values are based on ICMR and ISSN guidelines. Individuals over 60 typically need 20–30% more protein than general recommendations.
🔗 Pair with: Calorie Deficit Estimator for your full macro breakdown, or Keto Macro Calculator if you are following a low-carb plan.
📖 Get the FREE "Indian High-Protein Meal Plan" PDF
7-day plan with veg and non-veg options, shopping list & protein-tracking tips
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