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Calculate Your Protein Intake Requirement
The Traya’s Protein Intake Calculator estimates your daily protein requirements for hair and wellness based on your activity level, height, and weight.
Please enter a valid age between 18–80.
Please enter a valid weight between 25–250 kg.
Please enter a valid height (3–8 ft, 0–11 in).
Please select your activity level
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Recommended Protein Intake
*based on N meals per day
Protein is the building block of keratin. Low intake leads to weaker hair and shedding.
What are Proteins?
Proteins are essential macronutrients made of amino acids. They build and repair tissues, fuel your body, and keep hair, muscles, and organs healthy. Your body needs nine essential amino acids from food sources like eggs, dairy, fish, soy, and lentils.
Hair is mostly keratin, a protein. Without enough protein, hair becomes thin, weak, and prone to breakage. Eating protein-rich foods supports hair growth, and with Traya, you get a holistic plan to keep your hair strong and support overall wellness.
Why Protein Matters for Hair Health
Hair is primarily composed of a protein called keratin. Adequate protein intake is essential for maintaining strong, resilient hair and reducing hair fall.
- Strength & Structure
Protein builds keratin, the main part of hair.
- Reduces Hair Fall
Supports strong hair follicles and reduces breakage.
- Faster Growth
Helps hair grow thicker and healthier.
Your Daily Protein Requirement
The recommended daily protein intake depends on your activity level and lifestyle.
- Sedentary: 0.8 - 1.0g/kg
- Moderate Activity: 1.2 - 1.5g/kg
- Very Active: 1.6 - 2.0g/kg
(Based on ICMR and NIN guidelines)
High-Protein Indian Foods: Complete Dietary Guide
Explore our Indian protein diet guide to find high-protein foods for hair growth and overall wellness. Below is a table of popular Indian protein sources for every diet type.
| Food Group | Protein (g) |
|---|---|
| Pulses | 22.8 |
| Nuts | 17.5 |
| Millets | 9.9 |
| Cereals | 9.3 |
| Dry spices | 8.5 |
| GLVs (Green Leafy Vegetables) | 3.8 |
| Vegetables | 1.8 |
| Roots & tubers | 1.5 |
| Fruits | 1.0 |
Source: Indian Food Composition Tables 2017 & Nutritive Values of Indian Foods (ICMR)
| Food Group | Protein (g) |
|---|---|
| Milk products | 21.6 |
| Milk | 3.1 |
Source: Indian Food Composition Tables 2017 & Nutritive Values of Indian Foods (ICMR)
| Food Group | Protein (g) |
|---|---|
| Dry fish | 55.5 |
| Meat & poultry | 20.8 |
| Fish & sea foods | 18.4 |
| Egg | 13.3 |
Source: Indian Food Composition Tables 2017 & Nutritive Values of Indian Foods (ICMR)
| Food Group | Protein (g) |
|---|---|
| Pulses | 22.8 |
| Nuts | 17.5 |
| Millets | 9.9 |
| Cereals | 9.3 |
| Dry spices | 8.5 |
| GLVs (Green Leafy Vegetables) | 3.8 |
| Vegetables | 1.8 |
| Roots & tubers | 1.5 |
| Fruits | 1.0 |
| Food Group | Protein (g) |
|---|---|
| Milk products | 21.6 |
| Milk | 3.1 |
| Food Group | Protein (g) |
|---|---|
| Dry fish | 55.5 |
| Meat & poultry | 20.8 |
| Fish & sea foods | 18.4 |
| Egg | 13.3 |
Source: Indian Food Composition Tables 2017 & Nutritive Values of Indian Foods (ICMR)
Meal Planning Tips
- Spread protein intake across 4-5 small meals for better absorption.
- Combine pulses with grains (Cereal-Pulse combination) to get complete amino acids.
- Stay hydrated! High-protein diets require adequate water for digestion.
- Focus on quality. Choose organic/A2 dairy or lean cuts where possible.
Disclaimer: This protein calculator is for informational purposes only. For hair protein treatment or medical advice, consult a professional.
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