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Protein Calculator

A 70kg Indian vegetarian targeting muscle gain needs 112–154g of protein per day (1.6–2.2g/kg). For moderate gym activity (3–4x/week), aim for 125–140g daily. Use our free calculator above for your exact personalised number with a complete desi food breakdown.

Yes. Soya chunks have 52g protein per 100g — more than chicken breast. Combined with paneer, dal, curd and milk, hitting 130–160g daily is very achievable. Thousands of Indian vegetarian athletes prove this every day.

Sattu (₹5 for 8g protein) and soya chunks (₹15–18 for 52g protein) are the cheapest. Together they give a 70kg person 60g+ protein at under ₹25. A complete 130g protein plan costs under ₹120/day.

Yes. Research confirms no adverse hormonal effects at 25–50g soy protein daily. The Indian Dietetic Association endorses soy as a safe, complete protein for daily consumption.

A 70kg moderately active male has a TDEE of ~2400–2550 kcal. For lean bulk: 2700–2850 kcal/day. Use our Calorie Calculator above for your exact number.

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