Free tool
Protein Calculator for Indian Diets
Protein is the single most under-eaten macronutrient in Indian weight-loss diets, and the one that decides whether the weight you lose is fat or muscle.
This gives you a daily target in grams, plus what that looks like in dal, paneer, curd and roti rather than in abstractions.
Enter your weight to see a daily protein target.
| Food | Protein |
|---|---|
| Dal (1 katori, cooked) | ~5 g |
| Paneer (100 g) | ~18 g |
| Curd (1 katori) | ~5 g |
| Rajma / chana (1 katori, cooked) | ~7 g |
| Eggs (2, whole) | ~12 g |
| Chicken breast (100 g, cooked) | ~31 g |
| Soya chunks (30 g, dry) | ~16 g |
| Roti (1, whole wheat) | ~3 g |
| Milk (250 ml) | ~8 g |
| Peanuts (30 g) | ~8 g |
Indicative values; actual protein varies with portion size, preparation and brand. Use them for planning, not for precise tracking.
Why Indian vegetarian diets make this hard
A typical Indian vegetarian day — roti, rice, dal, sabzi, a little curd — is carbohydrate-dominant and lands most people well under 50 g of protein. That is fine for maintenance and inadequate during weight loss, when protein needs go up, not down.
The pattern that works is not adding a protein shake to an unchanged diet. It is rebalancing the plate: more dal and rajma per serving, paneer or soya in place of some of the vegetable, curd at more than one meal, and accepting that roti and rice are the filler rather than the foundation.
Why the target rises on GLP-1 medication
Two things happen at once on a GLP-1: you lose weight faster than you would otherwise, and you feel like eating much less. That combination is exactly the one that costs lean mass — a meaningful share of the weight lost can be muscle if nothing prevents it.
Protein and resistance training are the prevention. Neither is optional if you want to finish lighter rather than merely smaller, and this is the practical reason MetaFit does not prescribe medication on its own.
Practical ways to hit the number
Front-load it. Appetite is usually best earlier in the day, particularly on a GLP-1, so a protein-led breakfast does more than a protein-led dinner you cannot finish. Anchor every meal with a protein source before deciding the rest of the plate, and treat curd, eggs, paneer and soya as staples rather than occasional additions.
A number is a starting point, not a plan
Calculators estimate. What actually changes the result is what you do next — and whether anyone is checking. MetaFit pairs you with a doctor, a nutritionist and a coach.
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This tool provides general information and is not a substitute for individual medical advice. Estimates are population averages and will not describe every individual. Speak to a registered medical practitioner before making changes to medication, diet or exercise.