How Our Protein Calculator Works
The Jacked Kangaroo Protein Calculator uses a multi-variable algorithm based on 2026 guidelines.
Protein Multipliers by Goal & Activity (g/kg body weight)
| Goal | Beginner | Moderate | Advanced | Athlete |
|---|---|---|---|---|
| Muscle Gain | 1.6g/kg | 1.9g/kg | 2.2g/kg | 2.4g/kg |
| Fat Loss | 1.4g/kg | 1.6g/kg | 1.8g/kg | 2.0g/kg |
| Maintenance | 0.8g/kg | 1.0g/kg | 1.2g/kg | 1.4g/kg |
| Recomp | 1.6g/kg | 2.0g/kg | 2.2g/kg | 2.4g/kg |
| Powerlifting | 1.8g/kg | 2.0g/kg | 2.4g/kg | 2.6g/kg |
Vegetarian Protein Targets by Weight — India 2026
| Weight | Muscle Gain | Fat Loss | Maintenance |
|---|---|---|---|
| 50kg | 80–120g | 70–100g | 40–70g |
| 55kg | 88–132g | 77–110g | 44–77g |
| 60kg | 96–144g | 84–120g | 48–84g |
| 65kg | 104–156g | 91–130g | 52–91g |
| 70kg | 112–168g | 98–140g | 56–98g |
| 75kg | 120–180g | 105–150g | 60–105g |
| 80kg | 128–192g | 112–160g | 64–112g |
| 85kg | 136–204g | 119–170g | 68–119g |
| 90kg | 144–216g | 126–180g | 72–126g |
| 95kg | 152–228g | 133–190g | 76–133g |
| 100kg | 160–240g | 140–200g | 80–140g |
Frequently Asked Questions
112–168g/day based on activity. For moderate gym (3–4x/week), target 133g/day (1.9g/kg). Use the calculator above for your exact personalised number.
100g soya chunks (52g) + 100g paneer (18g) + 2 cups dal (28g) + 500ml milk (16g) + 30g sattu (8g) + 100g curd (5g) = 127g. Add peanut butter sattu shake for remaining 23g.
Soya chunks: 52g/100g dry (₹15–18). Sattu: 25g/100g (₹18). Hemp seeds: 31g/100g. Peanuts: 26g/100g (₹25). Paneer: 18g/100g (₹40). All use IFCT 2017 NIN Hyderabad data.
Yes. Uses ICMR-NIN 2026 guidelines + IDA-recommended Indian vegetarian protein values. Accounts for 75-85% digestibility of plant proteins. More accurate than Western apps for Indian adults.
Sources: ICMR-NIN 2020 | IDA Guidelines 2024 | ISSN 2022 | IFCT 2017 (NIN Hyderabad). Educational estimates only — not a substitute for medical advice.