Calorie & Protein
Calculator
Get your personalised daily calorie and protein targets, built for Indian bodies, Indian food, and your specific goal.
Your Details
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Your Goal
Your Results
Basal Metabolic Rate
0
kcal / day at rest
Maintenance (TDEE)
0
kcal / day to maintain
Your Calorie Target
0
kcal / day for your goal
Daily Protein Target
0
grams / day minimum
Daily Macro Breakdown
Protein
0 g
Carbohydrates
0 g
Healthy Fats
0 g
Protein Per Meal: How to Hit Your Target
Spread your protein evenly across meals for optimal muscle protein synthesis throughout the day. (ICMR-NIN 2020)
Indian Protein Sources
Common high-protein Indian foods to help you hit your daily target. Values are per standard serving, based on Indian Food Composition Tables (IFCT 2017), NIN Hyderabad.
| Food Item | Standard Serving | Calories | Protein | Diet |
|---|---|---|---|---|
| Boiled Egg | 1 medium (50 g) | 78 kcal | 6 g | Veg |
| Paneer (fresh) | 100 g | 265 kcal | 18 g | Veg |
| Chicken Breast (cooked, skinless) | 100 g | 165 kcal | 31 g | Non-Veg |
| Moong Dal (cooked) | 1 katori · 150 g | 104 kcal | 7 g | Vegan |
| Rajma / Kidney Beans (cooked) | 1 katori · 150 g | 150 kcal | 8 g | Vegan |
| Chana / Chickpeas (cooked) | 1 katori · 150 g | 180 kcal | 9 g | Vegan |
| Soya Chunks / Nuggets (dry) | 30 g (small handful) | 108 kcal | 16 g | Vegan |
| Dahi / Curd (low-fat) | 1 cup · 200 g | 118 kcal | 8 g | Veg |
| Fish, Rohu / Katla (cooked) | 100 g | 97 kcal | 20 g | Non-Veg |
| Sattu (roasted chana flour) | 2 tbsp · 30 g | 113 kcal | 7 g | Vegan |
| Tofu (firm) | 100 g | 76 kcal | 8 g | Vegan |
| Peanuts / Groundnuts | 30 g (small handful) | 170 kcal | 8 g | Vegan |
| Mixed Sprouts (moong, matki) | 1 cup · 100 g | 99 kcal | 9 g | Vegan |
| Tuna (canned in water) | 100 g | 109 kcal | 24 g | Non-Veg |
| Greek Yogurt / Hung Curd | 100 g | 97 kcal | 10 g | Veg |
Your Califitoga Recommendation
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Scientific Sources & References
- BMR Formula: Mifflin MD, St Jeor ST, et al. (1990). "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition, 51(2), 241–247. The Mifflin-St Jeor equation is considered the most accurate BMR predictor for most adults (within ±10%).
- Indian Dietary Guidelines: Indian Council of Medical Research, National Institute of Nutrition (ICMR-NIN 2020). Dietary Guidelines for Indians. Hyderabad: NIN. Protein RDA: 0.8–1.0 g/kg (general); 1.6–2.0 g/kg (active/athletic).
- Protein for Athletes: Phillips SM & Van Loon LJC (2011). "Dietary protein for athletes: From requirements to optimum adaptation." Journal of Sports Sciences, 29(S1), S29–S38.
- Activity Multipliers: Harris JA & Benedict FG (1919); updated by McArdle WD, Katch FI & Katch VL (2010). Exercise Physiology, 7th ed. Lippincott Williams & Wilkins.
- Calorie Calculator reference: Mayo Clinic. Calorie Calculator. Rochester: Mayo Foundation for Medical Education and Research.
- Additional reference: Max Healthcare. Calorie Intake Calculator.
- Indian Food Data: Indian Food Composition Tables (IFCT 2017). National Institute of Nutrition, Hyderabad. Ministry of Health & Family Welfare, Government of India.
Disclaimer: This tool provides general estimates based on validated scientific equations and is intended for informational and educational purposes only. Results may vary based on individual metabolism, health conditions, and other factors. This calculator does not constitute medical or dietetic advice. Always consult a qualified nutritionist, dietician, or healthcare professional for personalised guidance.