Free Vegetarian Protein Calculator India 2026
Exact daily protein target for Indian vegetarians. Based on IDA & ICMR 2026 guidelines. Works in 22 Indian languages.
💪 Muscle Gain
🔥 Fat Loss
⚖️ Maintenance
🔄 Recomp
🟢 Beginner
🟡 Moderate
🔴 Advanced
🥛 Lacto-Veg
🥚 Eggetarian
🌱 Vegan
👨 Male👩 Female
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grams protein per day
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Breakfast
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Lunch
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Dinner
| Food | Serving | Protein | Cost |
|---|
How to Use the Desi Veg Protein Calculator India
Enter your body weight in kilograms, select your fitness goal (muscle gain, fat loss, maintenance, or recomposition), choose your activity level, and specify your vegetarian diet type. The calculator applies evidence-based protein multipliers (1.2–2.2g/kg) from IDA and ICMR 2026 guidelines and shows you exactly which Indian foods to eat to hit your target.
Protein Requirements by Weight — Indian Vegetarian (2026)
| Weight | Muscle Gain (1.6–2.2g/kg) | Fat Loss (1.4–1.8g/kg) | Maintenance (0.8–1.2g/kg) |
|---|---|---|---|
| 50kg | 80–110g | 70–90g | 40–60g |
| 55kg | 88–121g | 77–99g | 44–66g |
| 60kg | 96–132g | 84–108g | 48–72g |
| 65kg | 104–143g | 91–117g | 52–78g |
| 70kg | 112–154g | 98–126g | 56–84g |
| 75kg | 120–165g | 105–135g | 60–90g |
| 80kg | 128–176g | 112–144g | 64–96g |
| 85kg | 136–187g | 119–153g | 68–102g |
| 90kg | 144–198g | 126–162g | 72–108g |
| 95kg | 152–209g | 133–171g | 76–114g |
| 100kg | 160–220g | 140–180g | 80–120g |
Frequently Asked Questions
96–132g/day. Optimal target: 108g (1.8g/kg). Best sources: soya chunks, paneer, dal, curd.
112–154g/day for muscle gain. 98–126g for fat loss. Use the calculator above for your exact number.
128–176g for muscle gain. Combine soya chunks (52g/100g), paneer (18g/100g), dal (14g/cup) and milk (8g/250ml).
No. 1g/kg is below the minimum effective dose. Research recommends 1.6–2.2g/kg for muscle gain.