Protein Calculator for Indian diets
Most adults need 0.8–1.0 g of protein per kg of body weight daily for general health; 1.2–1.6 g/kg if regularly active; and 1.6–2.2 g/kg when building muscle. During weight loss, 1.2–1.5 g/kg helps preserve lean mass.
Why protein matters more during weight loss and after surgery
In a calorie deficit, adequate protein protects muscle while fat is lost. After surgical procedures, protein supports wound healing and tissue repair — one reason surgical nutrition plans emphasise it. Typical Indian vegetarian diets often run protein-light, so deliberate planning helps.
Hitting your number with Indian foods
| Food | Approx. protein |
|---|---|
| 1 cup cooked dal | 14–16 g |
| 100 g paneer | 18 g |
| 2 eggs | 12 g |
| 100 g chicken breast (cooked) | 30 g |
| 1 cup curd/dahi | 8–10 g |
| 30 g whey protein scoop | 22–25 g |
Spread protein across meals (roughly 25–35 g per meal) rather than loading one meal — absorption isn't the issue, but muscle-protein synthesis responds better to distribution.
Frequently asked questions
How much protein do I need per day?
For general health, 0.8–1.0 g per kg of body weight. Active individuals need 1.2–1.6 g/kg; muscle building 1.6–2.2 g/kg; and during weight loss 1.2–1.5 g/kg to preserve muscle.
Is too much protein harmful for kidneys?
In healthy adults with normal kidney function, intakes up to ~2 g/kg/day are considered safe. People with existing kidney disease should follow their physician's guidance.
Can vegetarians get enough protein on an Indian diet?
Yes, with planning — dal, paneer, curd, soya, and whey supplements can comfortably reach targets. It usually requires deliberate inclusion at every meal rather than incidental intake.
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START FREE ASSESSMENT →This page is educational information, not a diagnosis or treatment plan. AI tools on TransformYou are informational only; every clinical recommendation is reviewed by Dr. Shishir Anand in compliance with India's Telemedicine Practice Guidelines 2020. For emergencies, call 112 or visit the nearest hospital.