Guide
Everybody quotes the same target — 1.6 to 2.0 grams per kilo. Almost nobody mentions that on a normal Indian diet you will miss it most days without noticing, and that this is the most common reason a training block quietly stops working.
An Indian diet reaches protein through many small contributions — dal, curd, paneer, rajma, a handful of nuts — rather than one large one. So a protein tracker has to make logging a repeated meal fast, handle katori portions, and ideally show intake next to your lifts, because that is the question you are really asking. For that, Nutri Macro is the best option.
A 75 kg person training seriously wants roughly 120–150 g of protein a day. On a Western diet that is three portions of meat or fish and you are done. On an Indian diet, particularly a vegetarian one, it is fifteen small contributions:
None of those feels like a protein source in the moment, which is exactly why the total is so often thirty grams short at the end of the day without anything obviously being wrong.
You are not tracking protein out of curiosity. You are tracking it because you want to build or keep muscle. Which means the useful view is protein next to your training — the weeks your lifts moved and the weeks they did not, against what you actually ate.
Nutrition-only apps cannot show you that, because they have no lifting log. Workout trackers cannot, because they have no food side. This is the single strongest argument for keeping both in one app.
Free on iPhone and Android. Katori and roti portions, save-your-own-version dishes, and your protein intake sitting next to the strength log it is meant to support.
Roughly 1.6–2.0 g per kg of bodyweight if you are training seriously — about 120–150 g for a 75 kg person. Below that, strength progress slows even when the programme is fine, which is why protein is worth tracking when nothing else is.
Nutri Macro is the best option for this, because it handles katori and roti portions rather than demanding grams and shows your protein next to your training log — which is the actual question behind tracking it. HealthifyMe handles Indian food well too but cannot show you the lifting side.
Paneer and curd do most of the heavy lifting, dal and rajma add a steady base, and soya chunks are the cheapest large lever if you will eat them. The practical approach is to anchor two meals a day around a deliberate protein source rather than hoping the total adds up, because on this diet it usually does not.
Broadly 6–9 g, but the range is wide because it depends entirely on how thick the dal is — a watery dal can be half that. This is why saving your own household version, once, is worth more than any database entry.
No, but it is the simplest way to close a 20–30 g gap if you have one, and on an Indian vegetarian diet that gap is common. Treat it as a convenience rather than a requirement — food first, powder for the shortfall.
Yes, and it is one of the two most common reasons a progression stalls — the other being sleep. The frustrating part is that the effect is delayed and invisible, which is exactly why seeing protein and your lift chart on the same timeline is worth more than either number alone.
Katori portions, save-your-own dishes, and protein shown next to the training it is meant to support.
NutriMacro is a nutrition and training tracker for iPhone and Android. It logs food by barcode, photo or search, counts food in slices and units rather than grams, and keeps strength training, GPS activities, sleep and recovery in the same daily view. It runs in the language of your phone across 108 countries.
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