Protein Calculator for India
Get a personalised daily protein target from your age, weight, height, activity level, and fitness goal. Free, science-informed estimates—then match products or Indian meals to hit the number.
Popular scenarios
See example outputs for common goals, then open the calculator pre-filled.
How Much Protein for Weight Loss?
Free protein calculator for weight loss in India. Example targets, meal split tips, and product ideas for a high-protein deficit.
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How Much Protein for Muscle Gain?
Calculate daily protein for lean muscle gain. Example targets for Indian gym-goers plus whey picks and meal timing tips.
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Protein Needs for Women in India
Daily protein targets for women—toning, strength, or maintenance—with an example profile and product ideas.
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How Much Protein on a Vegan Diet?
Estimate daily protein for vegan and plant-based eaters in India. Example target plus plant powder picks.
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Protein Needs for a Sedentary Lifestyle
Daily protein target if you work a desk job with little exercise. Example Indian adult profile and simple food tips.
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FAQ
How much protein do I need per day?
It depends on body weight, activity, and goals. Sedentary adults may need less per kg than lifters in a deficit or bulk. Use the calculator below for a personalised estimate.
Is this calculator accurate for Indian diets?
The math uses standard body-weight and activity factors (similar to common sports-nutrition ranges) plus goal adjustments. Indian food examples and products on our site help you hit the target—but food labels and medical needs still matter.
Should protein come from food or whey?
Prefer food first (dal, dairy, eggs, meat, soya). Supplements are optional convenience—often ~20–30% of a high target if whole food is hard to hit.
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