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Protein Intake Calculator
1.2g protein per kg of desired weight
Daily protein target84 g / day
Consumed0g / 84g · 0%
Choose Your Bowls
Add a bowl by portion size
S= Small
M= Medium
L= Large
1
💪 Protein AnchorHigh protein — build your basePaneer (cubes)
Greek Yogurt (hung curd)
Soya Chunks
Tofu
Soy Granules
Lobiya (Black-eyed peas)
Pinto Beans
Dried Yellow Peas
Chicken Breast (cooked)
Fish (Rohu/Salmon avg)
Eggs (boiled)
Mutton
Prawns
2
🫘 Add SupportMid protein — dals & legumesToor/Arhar Dal
Moong Dal
Masoor Dal
Chana Dal
Rajma
Chole (Chickpeas)
Whole Moong (Sabut)
Moong Sprouts
Mixed Sprouts
Kala Chana (boiled)
Peanuts
Almonds
Mixed Seeds (chia, flax)
3
🥦 Add FibreLow protein — veggies & fruitsSpinach (Palak)
Broccoli
Green Peas
Cauliflower
Beans
Carrot
Capsicum
Bottle Gourd (Lauki)
Guava (best fruit protein)
Banana
Green Peas (fresh)
Matar (in sabzi)
Bajra (Pearl Millet)
Ragi (Finger Millet)
4
🌾 Add CarbsBase carbs — grains & cerealsRice (white/brown)
Quinoa
Oats (cooked)
Daliya (broken wheat)
Curd (Dahi)
Buttermilk
White Rice
Poha
Corn (Sweet Corn)