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To build muscle you need enough protein to support growth — research points to about 1.6–2.2 g of protein per kg of body weight per day, paired with resistance training and a small calorie surplus. Enter your weight, goal and activity to get your daily gram target, then see how to reach it with Indian foods.
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About 1.6–2.2 g of protein per kg of body weight per day, alongside progressive resistance training and slightly more calories than you burn. Going much above 2.2 g/kg doesn't add further muscle for most people.
Total daily protein matters most. Spreading it across 3–4 meals of 30–40 g, including some after training, modestly improves results. Consistency day to day beats perfect timing.
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.