Free tool
Enter your weight and goal, get your daily protein target, plus real Indian food combos that hit it. No app, no signup.
Your goal
Step 2: Check your actual intake
Check if your daily protein intake matches what your body actually needs.
IFCT-based Indian food combinations to help close the gap
This is a general estimate, not medical advice. Consult a doctor for personal health conditions.
Want a complete personalized diet plan? Try the Diet Plan GeneratorIndian meal combos that get you close
This is a general estimate based on your weight, activity level and goal, not a substitute for advice from a doctor or dietitian, especially if you have a kidney condition, diabetes, or another condition affecting protein needs. The food combos above are single-meal examples; spread your protein across 3-4 meals through the day rather than eating it all at once.
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Build a workout plan → FreeSee how much protein your own thali gives you: 485 cooked Indian dishes, by katori or grams.
Check my thali →The baseline here is the ICMR-NIN 2020 Dietary Guidelines for Indians, which set the RDA for a healthy, sedentary adult at 0.83g/kg body weight per day (with an Estimated Average Requirement of 0.66g/kg). Since a typical Indian diet leans heavily on cereals (a lower-quality protein source), sedentary maintenance here is set slightly above that RDA rather than at the bare minimum. Higher targets, up to 2.0g/kg for muscle gain, are only applied when there's real training volume behind them (moderate or active), in line with sports nutrition research on resistance-trained individuals.
Protein above what your body can actually use for muscle repair and growth doesn't sit around waiting. It gets oxidized for energy or broken down and excreted as urea through the kidneys. Without a training stimulus, there's no mechanism to put a large surplus to use, so a sedentary person chasing fat loss or muscle gain doesn't benefit from going far past the ICMR-NIN range. Chronically high protein intake also increases the kidneys' filtration workload and, depending on the protein source, can raise uric acid, a real concern for anyone with existing kidney disease or gout. If either applies to you, or you're unsure, check with a doctor before increasing your intake meaningfully, and lean on whole foods like dal, curd, paneer, and eggs rather than concentrated supplements.
Per-kilogram formulas assume most of your weight is lean tissue, muscle and organs, not fat. Applied directly to someone carrying significant extra weight, they badly overstate the real protein requirement, since fat mass needs very little protein to maintain. Above 100kg, this calculator only counts half of the weight past that point toward the target, and caps the result at a sensible upper limit regardless of inputs. If you're at the higher end of the weight range, treat this as a rough starting point and check with a dietitian for a number that fits your actual body composition.
A typical home-cooked Indian meal (dal, rice or roti, sabzi) is carbohydrate-heavy and comparatively light on protein. A bowl of dal and a katori of rice gives you meaningful protein, but rarely enough on its own to hit a 60-70g daily target across just two or three meals. The food combos above are meant to show what actually needs to be on your plate to close that gap, using recognizable home meals rather than protein powders or unfamiliar ingredients.
Daily protein targets are grounded in the ICMR-NIN 2020 Dietary Guidelines for Indians (RDA 0.83g/kg/day for sedentary adults). Meal-level protein, carb and fat values are sourced from the Indian Food Composition Tables (IFCT) 2017, published by the National Institute of Nutrition, and the Indian Nutrient Databank (INDB). The same reference data used across Groteins' tools. These are standard home-cooked portions, not restaurant servings, so your actual plate may vary depending on how it's made.
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