Free calculator

Protein intake calculator for gym-goers in India.

Get a personalized daily protein target based on your weight, training, diet and goals. Tuned for Indian meals - dal, paneer, eggs, roti and the rest.

About you

Weight (kg)

Height (cm)

Age

Gender

Your training

Years of experience working out

Current workout condition

Primary fitness goal

Your typical day of eating

Tap everything you commonly eat. Add anything missing in the text box below each meal.

Breakfast

Lunch

Dinner

What is the right protein intake for gym-goers?

For most gym-goers in India, daily protein should sit at 1.6 to 2.2 grams per kilogram of bodyweight. This range covers both muscle gain and fat loss - more protein protects lean mass during a calorie deficit and supplies the building blocks required for hypertrophy in a surplus. A 70kg lifter targeting muscle growth should aim for 130 to 150g per day, split across three to four meals. The Indian diet can hit these numbers, but it requires conscious planning.

How much protein do Indians typically get?

Average protein intake across urban India is roughly 50g per day - well below what active gym-goers need. Vegetarians often fall further behind because dal-rice meals, while staple, only provide 10 to 15g of protein per serving. Closing the gap means adding paneer, curd, soya chunks, eggs (for ovo-vegetarians) or a whey supplement to most meals. The deficiency is structural, not unavoidable.

Protein-rich Indian foods

Dal (lentils)

9g per 100g cooked

Paneer

18g per 100g

Chicken breast

31g per 100g

Eggs

13g per 100g

Curd (Greek-style)

10g per 100g

Soya chunks

52g per 100g dry

Moong sprouts

3g per 100g

Tofu

8g per 100g

Frequently Asked Questions

How much protein per kg of body weight for muscle gain?

Research consensus puts the range at 1.6 to 2.2 grams per kilogram of bodyweight for active lifters chasing muscle gain. Untrained beginners can grow at the lower end. Intermediate and advanced lifters benefit from the upper end. Going beyond 2.2g per kg rarely produces additional gains and can stress the kidneys long-term if hydration is poor.

Is 100g of protein a day enough for gym?

It depends on your bodyweight. For a 50kg adult on a maintenance plan, yes. For an 80kg adult building muscle, no - that person needs 130 to 175g per day. The 100g number is a rough rule of thumb that under-serves anyone above 60kg with a serious training program. Use the calculator above to get a target tied to your actual weight and goal.

What is the best protein source for vegetarians in India?

Soya chunks lead the chart - 52g of protein per 100g dry weight, available at any grocery shop. Paneer (18g per 100g) and Greek-style curd (10g per 100g) deliver slow-digesting casein protein useful at night. Dal, tofu, sprouts and a daily whey supplement together cover most vegetarians comfortably. The combination matters more than any single source.

Should I take a protein supplement if I go to the gym?

Only if you cannot hit your daily target through whole food. Whey is convenient, well-absorbed and cheap per gram of protein, but it is not magic. Most Indian lifters under-eat protein because vegetarian meals fall short, and a daily shake closes the gap fast. If you already eat eggs, chicken, paneer and dal across your day, supplements may not be needed.