Protein Intake Calculator
Calculate your daily protein requirements based on your fitness goals.
Plant proteins are often "incomplete". Ensure you mix different sources like Dal-Rice or Roti-Paneer for a full amino acid profile.
Daily Protein Goal
84g
Optimal Intake
Top Desi Sources (per 100g)
Soya Chunks
52g Protein
Paneer
18g Protein
Moong Dal
24g Protein
Chana/Chickpeas
19g Protein
Greek Yogurt/Curd
10g Protein
Peanuts
26g Protein
Almonds
21g Protein
Tofu
8g Protein
DISCLAIMER: Calculations are estimates based on standard formulas. Individual results may vary. Consult a professional trainer or health expert before beginning any new regimen.
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Using the Vegetarian Protein Calculator
Proteins are the building blocks of life. For vegetarians in India, meeting daily protein goals can be challenging but entirely possible with the right food choices.
Key Features
- •Tailored for Indian Diet (Vegetarian Focus)
- •Calculates daily grams based on weight & goal
- •Includes Maintenance, Muscle Build, and Athlete modes
- •List of top high-protein Desi foods
- •Visual indication of sources
- •Simple and fast calculation
How to calculate Vegetarian Protein Calculator
Step-by-step Guide & Informational Intent
- 1.Enter your body weight in kg.
- 2.Select your fitness goal (Maintenance, Build Muscle, or Athlete).
- 3.View your daily protein requirement instantly.
- 4.Check the list of rich protein sources to include in your diet.
How the Calculation Works
The calculator uses standard protein multipliers based on activity level.
Important Assumptions
- • Maintenance = 0.8g per kg body weight
- • Muscle Build = 1.2g per kg body weight
- • Athlete = 1.6g per kg body weight
Example Calculation
Protein Content Comparison (100g)
| Food Item | Protein (g) | Calories (kcal) |
|---|---|---|
| Soya Chunks | 52g | 345 |
| Chicken Breast | 31g | 165 |
| Paneer | 18g | 265 |
| Lentils (Cooked) | 9g | 116 |
Being a vegetarian, I always struggled to hit my protein goals. This calculator helped me realize I just needed to add more Soya and Paneer to my diet.
— Vikram Singh, Gym Trainer (Delhi)
Official Data Sources
| Data Source | Official Verification |
|---|---|
| ICMR-NIN | Recommended Dietary Allowances for Indians |
Created by MyIndianCalculator Team
Developed by a multidisciplinary team of financial analysts, medical professionals, and data engineers. Our algorithms are rigorously calibrated against official Indian standards (RBI, SEBI, ICMR, WHO) to ensure precision for your financial planning and health monitoring needs.
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Vegetarian Protein Calculator FAQs
Proteins are the building blocks of life. For vegetarians in India, meeting daily protein goals can be challenging but entirely possible with the right food choices.