Vegetarian Protein Calculator
Meeting your protein needs on a vegetarian diet is very doable with the right foods. Enter your weight, goal and activity to get your daily gram target, then build it from Indian vegetarian sources — dal and legumes, paneer, curd, milk, soya, tofu, and supplements like whey or plant protein if needed.
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Frequently asked questions
Can vegetarians get enough protein?+
Yes. Combining dals, legumes, paneer, curd, milk, soya and tofu across the day easily meets most protein targets. Because plant proteins have different amino-acid profiles, eating a variety (e.g. dal with rice) covers all the essentials.
What are the highest-protein vegetarian foods in India?+
Soya chunks, paneer, tofu, dals (especially chana and moong), rajma, curd, milk, peanuts and whey or plant-protein powder are the highest per-serving sources. Eggs are an option for ovo-vegetarians.
How much protein do I need per day?+
A sedentary adult needs about 0.8–1.0 g of protein per kg of body weight. Active people need 1.2–1.6 g/kg, and those building muscle 1.6–2.2 g/kg. The calculator works out grams per day from your weight, goal and activity level.
How do I hit my protein target on an Indian diet?+
Combine dals and legumes, paneer, curd, milk, eggs, chicken or fish, soya, and a scoop of whey if needed. The calculator shows how much of common Indian foods adds up to your target — protein is the macro most Indians under-eat.
Can I eat too much protein?+
For healthy people, intakes up to about 2 g/kg are safe. Very high intakes offer little extra benefit and aren't needed for most goals. If you have kidney disease, check with your doctor before increasing protein.
Should I spread protein across the day?+
Yes — aim for 20–40 g per meal across 3–4 meals rather than one large serving. Even distribution supports better muscle protein synthesis than loading it all at dinner.