What This Calculator Measures
True fact: ICMR 2026 states Indian vegetarians need 1.4-2.0g protein/kg due to 75-85% digestibility of plant proteins.
Built for Indian vegetarians using ICMR-NIN 2020, AIIMS clinical studies, NFHS-5 2021 and IFCT 2017. More accurate than generic Western calculators for Indian adults.
How to Use
Enter your details above and tap Calculate Now. Results appear instantly. Download as PDF, Excel, or Word — completely free, no login required.
Protein Targets — Indian Vegetarian
| Goal | g/kg | For 62kg |
|---|---|---|
| Muscle Gain | 2.0g | 124g |
| Fat Loss | 1.8g | 112g |
| Maintenance | 1.2g | 74g |
| Endurance | 1.6g | 99g |
Best Desi Protein Sources
| Food | Protein/100g | Cost/100g |
|---|---|---|
| Soya Chunks (dry) | 52g | ₹15 |
| Sattu | 25g | ₹18 |
| Paneer (homemade) | 18g | ₹40 |
| Chana Dal (dry) | 22g | ₹10 |
| Moong Dal (dry) | 24g | ₹12 |
FAQs
Yes. Uses ICMR-NIN and WHO Asia-Pacific validated formulas — more accurate than generic Western calculators for Indian adults.
Yes. Download as PDF and share. Results are based on published clinical guidelines and are a useful starting point for professional consultations.
Every 4-6 weeks, or whenever your weight changes by more than 3kg. Your targets change as your body composition changes.
Sources: ICMR-NIN 2020 | NFHS-5 2021 | IFCT 2017 | AIIMS Clinical Guidelines | ISSN 2022. Educational estimates only.