Tools
Expand a calculator, adjust the inputs, and use the result as a starting point for planning. These are estimates—not prescriptions or medical advice. Jump links open the matching tool and can be shared.
Protein target
Estimate a daily protein range from body weight or fat-free mass and your training goal.
Protein target
Estimate a daily protein range from body weight or fat-free mass and your training goal.
Daily protein range (body weight)
70–98 g
Useful when training regularly or wanting fuller meals.
Rough per-meal target (3 meals)
~28 g
Spread intake across the day when possible. Plant protein from dals, soy, and pulses stacks well.
Calorie & TDEE estimate
Mifflin–St Jeor BMR with activity and a simple goal adjustment for lose, maintain, gain, or muscle.
Calorie & TDEE estimate
Mifflin–St Jeor BMR with activity and a simple goal adjustment for lose, maintain, gain, or muscle.
3–5 training days or active job
Estimated BMR
1535 kcal
Resting energy using Mifflin–St Jeor.
Estimated maintenance
2379 kcal
3–5 training days or active job
Suggested daily target
2379 kcal
Maintenance is an estimate—adjust based on 2–3 weeks of weight trend.
Macro split
Turn calories into protein, carbs, and fat using g/kg protein and a fat percentage you choose.
Macro split
Turn calories into protein, carbs, and fat using g/kg protein and a fat percentage you choose.
1.2–1.6 g/kg is a common active range on plant-based diets.
Remaining calories go to carbohydrates.
Protein
98 g
18% of calories
Carbohydrates
315 g
57% of calories
Fat
61 g
25% of calories
Protein plate
Stack common Indian plant foods and see approximate protein and calories for the day.
Protein plate
Stack common Indian plant foods and see approximate protein and calories for the day.
Cooked dal
katori (150 g) · ~10 g protein · ~160 kcal
Cooked chana / rajma
katori (150 g) · ~12 g protein · ~200 kcal
Tofu
100 g · ~8 g protein · ~80 kcal
Soy chunks (dry)
30 g · ~16 g protein · ~100 kcal
Besan (dry)
40 g · ~9 g protein · ~150 kcal
Peanut / soy curd
150 g · ~7 g protein · ~120 kcal
Oats (dry)
50 g · ~6 g protein · ~190 kcal
Peanuts
30 g · ~7 g protein · ~170 kcal
Wheat roti
1 medium · ~3 g protein · ~110 kcal
Cooked rice
1 katori (150 g) · ~4 g protein · ~195 kcal
Sprouts
100 g · ~7 g protein · ~100 kcal
Plant protein powder
1 scoop (30 g) · ~22 g protein · ~120 kcal
Total protein
13 g
2 servings selected
Approximate calories
270 kcal
Values are estimates for planning, not lab-precise labels.
Fiber target
Combine a per-calorie rule of thumb with common sex-based reference ranges.
Fiber target
Combine a per-calorie rule of thumb with common sex-based reference ranges.
A common rule of thumb is about 14 g fiber per 1,000 kcal.
Suggested fiber range
30–35 g
Increase gradually and drink enough water.
From calorie rule
31 g
Sex reference used for comparison: ~30 g/day.
BMI & weight range
Quick BMI calculation plus the weight band that maps to BMI 18.5–24.9 for your height.
BMI & weight range
Quick BMI calculation plus the weight band that maps to BMI 18.5–24.9 for your height.
BMI
24.2
Within the common healthy-weight BMI band
BMI 18.5–24.9 weight range
53–72 kg
BMI is a rough population tool. Athletes, older adults, and many clinical contexts need better measures.
Hydration estimate
A rough daily fluid target from weight, activity, and heat—useful as a baseline only.
Hydration estimate
A rough daily fluid target from weight, activity, and heat—useful as a baseline only.
Fluid target
2.6 L
About 2600 ml, or roughly 10 glasses of 250 ml.
How to use this
Starting point
Thirst, urine colour, and medical conditions matter more than any fixed rule. Includes water from food and other drinks in a broad sense—adjust to comfort.