Protein calculator for Indian food
Work out how much protein you need a day, especially if you're losing weight or on Mounjaro or semaglutide, then add up what you eat in a typical Indian day to see if you're getting enough.
Medically reviewed and approved by Dr Reina Punj, MBBS, PG Diploma in Endocrinology (University of South Wales, UK), Lead Physician, Lean Life. Approved on 24 October 2026.
Step 1: your daily target
Your daily protein target
81–108 g
Based on an adjusted weight of 67 kg, because protein needs follow muscle, not fat.
Per meal, over 3 meals
27–36 g
The general Indian RDA would be about 56 g.
Step 2: what you eat in a day
Milk
1 glass, 250 ml · 8 g protein
Curd (dahi)
1 katori, 150 g · 5 g protein
Hung curd or Greek yogurt
150 g · 13 g protein
Paneer
100 g · 18 g protein
Tofu
100 g · 12 g protein
Soya chunks
30 g dry · 15 g protein
Dal, cooked
1 katori, 150 g · 7 g protein
Rajma or chole, cooked
1 katori, 150 g · 8 g protein
Sprouted moong
1 katori, 100 g · 7 g protein
Besan chilla
1 large, 40 g besan · 9 g protein
Peanuts
a handful, 30 g · 8 g protein
Roasted chana
a handful, 30 g · 6 g protein
Roti
1 medium · 3 g protein
Rice, cooked
1 katori · 3 g protein
Idli
2 pieces · 4 g protein
Egg non-veg
1 whole · 6 g protein
Chicken breast, cooked non-veg
100 g · 30 g protein
Fish, cooked non-veg
100 g · 22 g protein
Protein powder
1 scoop, only if your dietitian advises · 24 g protein
Your day adds up to
53 g
About 28 g short of your target. Add a protein food to each meal, such as paneer, tofu, dal, curd or eggs, before adding more roti or rice.
Protein values are approximate, based on the Indian Food Composition Tables. A guide, not a prescription: if you have kidney disease or another medical condition, ask your doctor before increasing protein.
How much protein do you need?
For most healthy Indian adults, the ICMR-National Institute of Nutrition recommends about 0.83 g of protein per kg of body weight a day. That's a minimum to stay healthy, not a target for weight loss.
When you're losing weight, and especially on GLP-1 medicines like Mounjaro or semaglutide that cut your appetite, you need more. A 2025 joint advisory from four obesity and nutrition societies suggests 1.2 to 1.6 g per kg a day while losing weight, or roughly 80 to 120 g a day for most adults. That's what this calculator uses.
Why it matters on GLP-1 treatment
When you eat much less, your body can break down muscle as well as fat. In the STEP 1 trial of semaglutide, about 38% of the weight people lost was lean mass, which includes muscle. Enough protein, spread across the day, together with strength training, helps you keep that muscle, which protects your strength, your metabolism and how you look and feel.
Read more: protecting muscle on GLP-1 treatment.
Why we use an adjusted weight
If your BMI is above 25, multiplying your full weight by 1.6 overstates what you need, because fat tissue needs very little protein. The calculator uses an adjusted weight, partway between your current weight and a healthy weight for your height. Your Lean Life dietitian will fine-tune your target.
Easy ways to add protein to Indian meals
- Start each meal with the protein: dal, paneer, tofu, curd, eggs, chicken or fish, then add roti or rice.
- Swap a poha or upma breakfast for besan or moong chilla with hung curd.
- Add a katori of curd or a glass of buttermilk to lunch and dinner.
- Keep roasted chana, peanuts or sprouts for snacks.
- Add soya chunks or paneer to sabzi and pulao.
- If your appetite is very low, small protein-rich meals every 3 to 4 hours are easier than three big ones.
Vegetarian? See our list of high-protein vegetarian foods and the 7-day vegetarian diet plan.
Should you take a protein supplement?
Most people can reach their target with food. India's 2024 dietary guidelines from ICMR-NIN advise against relying on protein powders. Some people on GLP-1 treatment, with very small appetites, find a supplement helpful for a while; your dietitian or doctor will advise if you need one and which kind.
When to be careful
- Kidney disease: protein targets are different. Ask your doctor first.
- Pregnancy and breastfeeding: needs are higher and set by your doctor.
- Gout or other medical conditions: check with your doctor before big changes.
Questions
How much protein do I need a day?
The Indian RDA is about 0.83 g per kg of body weight. While losing weight, especially on GLP-1 medicines, experts suggest 1.2 to 1.6 g per kg, or about 80 to 120 g a day for most adults.
How much protein is in a katori of dal?
About 7 g in a katori (150 g) of cooked dal. A katori of rajma or chole has about 8 g.
Can vegetarians get enough protein?
Yes. Combine dal, paneer, tofu, curd, soya and sprouts across the day. Most vegetarians need a protein food at every meal to reach 80 g or more.
Is too much protein harmful?
Experts advise against eating 2 g per kg or more over long periods, and there's no extra benefit from it. If you have kidney disease, ask your doctor before increasing protein.
References
- ICMR-National Institute of Nutrition. Nutrient requirements for Indians: recommended dietary allowances and estimated average requirements, 2020 (brief note)
- Mozaffarian D et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, American Society for Nutrition, Obesity Medicine Association and The Obesity Society. 2025
- Longvah T et al. Indian Food Composition Tables 2017. ICMR-National Institute of Nutrition
- Why do ICMR-NIN's new dietary guidelines advise against protein supplements? DT Next, May 2024
- Wilding JPH et al. Once-weekly semaglutide in adults with overweight or obesity (STEP 1). N Engl J Med 2021
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