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When you're in a calorie deficit, eating more protein helps you keep muscle, stay full, and lose mostly fat. Most people losing weight do well on about 1.2–1.6 g of protein per kg of body weight. Enter your details to get your daily gram target and the Indian foods that make it easy to hit.
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Around 1.2–1.6 g per kg of body weight while in a calorie deficit. Higher protein protects muscle, increases fullness, and has a higher thermic effect than carbs or fat, so it supports fat loss.
Protein doesn't target belly fat specifically, but a higher-protein diet in a calorie deficit reduces overall body fat (including the belly) while preserving lean mass. Combine it with resistance training for the best body composition.
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.
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.
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.
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.