Works out a daily protein target from your body weight and goal — with a few Indian-diet examples of what that looks like on a plate.
A useful range rather than one exact number — hitting anywhere within it works.
Spreading protein across 3–4 meals tends to work better for muscle repair than getting it all in one sitting. These ranges are general guidance, not a clinical prescription — if you have kidney disease or another condition affecting protein metabolism, check with a doctor before increasing intake.
Want a full plan built around this number — not just a calculator?
Take the Free Assessment