Protein Calculator & Meal Planner

How much protein do you need?

Your daily protein needs depend on your body weight, activity level, and fitness goal. The general recommendations are:

• Sedentary adults: 0.8g per kg of body weight
• Active / fat loss: 1.2–1.6g per kg of body weight
• Muscle building / athletes: 1.6–2.2g per kg of body weight

Best vegetarian protein sources in India

Indian vegetarian diets are rich in protein when planned well. Top sources include paneer (18g per 100g), soy chunks (52g per 100g), chana / chickpeas (19g per 100g cooked), moong dal (24g per 100g), Greek yogurt (10g per 100g), and peanuts (26g per 100g). Combining lentils with grains (dal-rice, roti-rajma) provides complete amino acid profiles.

Best vegan protein sources

Vegans can hit their protein targets with soy chunks, tofu, tempeh, lentils and dals, chickpeas, peanut butter, quinoa, and pea protein powder. The key is variety — combining different plant proteins throughout the day ensures all essential amino acids.

Tips to hit your protein target

• Include a protein source in every meal — don't try to get it all at once
• Keep high-protein snacks ready: roasted chana, peanuts, boiled eggs, Greek yogurt
• Soy chunks are the most cost-effective protein source in India (52g protein per 100g)
• If vegetarian, combine dal + rice or rajma + roti for complete proteins
• Track for a week to build awareness, then you won't need to count daily