Teen Athlete Nutrition Calculatorulator India
🦘 Teen Athlete Nutrition Calculatorulator India
👨 Male👩 Female
What This Calculator Measures
Indian teenage vegetarian athletes (13-18 years) competing in school or district-level sports need 1.3-1.6g protein per kg — 30% above ICMR RDA — because growth requirements stack on top of athletic demands
Built specifically for Indian vegetarians using ICMR-NIN 2020, AIIMS clinical studies, NFHS-5 2021 and Indian Food Composition Tables (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 with a personalised breakdown. Download as PDF, Excel, or Word — completely free, no login required.
Protein Targets for Indian Vegetarians
| Goal | g/kg bodyweight | For 60kg |
|---|---|---|
| Muscle Gain | 1.6-2.0g | 96-120g |
| Fat Loss | 1.6-1.8g | 96-108g |
| Maintenance | 1.0-1.2g | 60-72g |
| Endurance | 1.4-1.7g | 84-102g |
Best Desi Protein Sources
| Food | Protein/100g | Cost/100g | Rs per 10g protein |
|---|---|---|---|
| Sattu | 25g | Rs 5 | Rs 2 |
| Soya Chunks (dry) | 52g | Rs 18 | Rs 3.5 |
| Chana Dal | 22g | Rs 10 | Rs 4.5 |
| Moong Dal | 24g | Rs 12 | Rs 5 |
| Paneer (homemade) | 18g | Rs 45 | Rs 25 |
FAQs
Is this calculator accurate for Indians?
Yes. Uses ICMR-NIN and WHO Asia-Pacific validated formulas — more accurate than generic Western calculators for Indian adults.
Can I share results with my doctor?
Yes. Download as PDF and share. Results are based on published clinical guidelines and are a useful starting point for professional consultations.
How often should I recalculate?
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 — not a substitute for medical advice.