Here’s your Personalized Protein Recommendations.

Your estimated Protein needs and food + supplement recommendations based on your inputs

Your estimated daily needs

Based on your answers.

-
protein
carbs
-
fat
-
calories

How do I eat all that protein in a day?

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Soya milk

Soya Milk

240 ml

8g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Daal (cooked)

Daal (cooked)

100-150 ml

7g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

2

6g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Skim Milk

Skim Milk

2 glass

16g

Cereal/Muesli

Cereal/Muesli

0.5 Cup

4g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Daal (cooked)

Daal (cooked)

100-150 ml

7g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Almonds (Soaked)

Almonds (Soaked)

10 Almonds

4g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Peanut Butter

Peanut Butter

1 Tablespoon

9g

Whole Grain Bread

Whole Grain Bread

2 pieces

7g

Cooked Pasta

Cooked Pasta

130g

7g

Mixed Seeds

Mixed Seeds

1 tablespoon

3g

Cereal/Muesli

Cereal/Muesli

0.5 Cup

4g

Skim Milk

Skim Milk

240ml

16g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Daal (cooked)

Daal (cooked)

100-150 ml

7g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

2

6g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Peanut Butter

Peanut Butter

1 Tablespoon

9g

Whole Grain Bread

Whole Grain Bread

2 pieces

7g

Skim Milk

Skim Milk

240ml

8g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

2

6g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Mixed Seeds

Mixed Seeds

1 tablespoon

3g

Soya Meal

Soya Meal

100g

36g

Tofu

Tofu (Bhurji)

100g

12g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Peanut Butter

Peanut Butter

1.5 Tablespoon

14g

Whole Grain Bread

Whole Grain Bread

3 pieces

11g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Skim Milk

Skim Milk

240 ml

16g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

2

6g

Mixed Seeds

Mixed Seeds

1 tablespoon

3g

Soya Meal

Soya Meal

100g

36g

Tofu

Tofu (Bhurji)

125 g

10g

Almonds (Soaked)

Almonds (Soaked)

10

4g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Peanut Butter

Peanut Butter

1.5 Tablespoon

14g

Whole Grain Bread

Whole Grain Bread

3 pieces

11g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Skim Milk

Skim Milk

240 ml

16g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Soya Meal

Soya Meal

100g

36g

Mixed Seeds

Mixed Seeds

1 tablespoon

3g

Paneer

Paneer

100 g

18g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Paneer

Paneer

150 g

27g

Whole Grain Bread

Whole Grain Bread

3 pieces

11g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Skim Milk

Skim Milk

240 ml

16g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

4

12g

Soya Meal

Soya Meal

150g

54g

Mixed Seeds

Mixed Seeds

1 tablespoon

3g

Peanut Butter

Peanut Butter

1.5 Tablespoon

14g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Gold Standard 100% Plant

Gold Standard 100% Plant

1 scoop

24g

Whole Grain Bread

Whole Grain Bread

3 pieces

11g

Paneer

Paneer

150 g

27g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Skim Milk

Skim Milk

240 ml

16g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

4

12g

Soya Meal

Soya Meal

150g

54g

Mixed Seeds

Mixed Seeds

1.5 tablespoon

4.5g

Peanut Butter

Peanut Butter

1.5 Tablespoon

14g

Gold Standard Whey Protein

Gold Standard Whey Protein

1.5 scoop

36g

Gold Standard 100% Plant

Gold Standard 100% Plant

1.5 scoop

36g

Whole Grain Bread

Whole Grain Bread

3 pieces

11g

Paneer

Paneer

200 g

36g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Skim Milk

Skim Milk

240 ml

24g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

2

6g

Soya Meal

Soya Meal

150g

54g

Mixed Seeds

Mixed Seeds

1.5 tablespoon

4.5g

Peanut Butter

Peanut Butter

1.5 Tablespoon

14g

Gold Standard Whey Protein

Gold Standard Whey Protein

1/2 scoop

12g

Paneer

Paneer

100 g

19g

Cheese slice

Cheese slice

1 Piece

5g

Eggs

Eggs

1 egg

6g

Skim Milk

Skim Milk

1 glass

8g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Cheese slice

Cheese slice

1 slice

5g

Egg

Egg

1 egg

6g

Skim Milk

Skim Milk

1 glass

8g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Sprouts

Sprouts

7g

Chicken

Chicken

100g

19g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Egg

Egg

1 egg

6g

Skim Milk

Skim Milk

1 glass

8g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

1

3g

Peanut Butter

Peanut Butter

1 Tablespoon

9g

Cooked Quinoa

Cooked Quinoa

185 g

9g

Mackeral

Mackeral

1 medium fish

14g

Chicken Breast

Chicken Breast

100 g

21g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Whole Grain Bread

Whole Grain Bread

2 pieces

7g

Peanut Butter

Peanut Butter

1 Tablespoon

9g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Egg

Egg

1 egg

6g

Skim Milk

Skim Milk

1 glass

8g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Cooked Quinoa

Cooked Quinoa

185 g

9g

Mackeral

Mackeral

1 medium fish

14g

Chicken Breast

Chicken Breast

100 g

21g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Paneer

Paneer

100 g

19g

Peanut Butter

Peanut Butter

1 Tablespoon

9g

Egg

Egg

2 eggs

6g

Skim Milk

Skim Milk

2 glass

16g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Cooked Quinoa

Cooked Quinoa

185 g

9g

Mackeral

Mackeral

1 medium fish

14g

Chicken Breast

Chicken Breast

100 g

21g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Egg

Egg

2 eggs

12g

Skim Milk

Skim Milk

2 glass

16g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Paneer

Paneer

100 g

19g

Cooked Quinoa

Cooked Quinoa

185 g

9g

Mackeral

Mackeral

1 medium fish

14g

Soya Meal

Soya Meal

100g

36g

Peanut Butter

Peanut Butter

1 Tablespoon

9g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

7g

Egg

Egg

2 eggs

12g

Skim Milk

Skim Milk

1 glass

8g

Paneer

Paneer

150 g

29g

Mackeral

Mackeral

1 medium fish

14g

Soya Meal

Soya Meal

100g

36g

Cheese slice

Cheese slice

1 slice

5g

Daal (cooked)

Daal (cooked)

100-150 ml

7g

Chicken leg

Chicken leg

150g

29g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Egg

Egg

2 eggs

12g

Skim Milk

Skim Milk

2 glass

16g

Paneer

Paneer

150 g

29g

Mackeral

Mackeral

1 medium fish

14g

Soya Meal

Soya Meal

100g

36g

Daal (cooked)

Daal (cooked)

100-150 ml

7g

Chicken leg

Chicken leg

100g

19g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Rohu Fish

Rohu Fish

1 medium fish

21g

Gold Standard Whey Protein

Gold Standard Whey Protein

1.5 scoop

36g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Egg

Egg

2 eggs

12g

Skim Milk

Skim Milk

1 glass

8g

Paneer

Paneer

150 g

29g

Mackeral

Mackeral

1 medium fish

14g

Soya Meal

Soya Meal

100g

36g

Daal (cooked)

Daal (cooked)

100-150 ml

7g

Chicken Breast

Chicken Breast

200g

37g

Coocked Quinoa

Coocked Quinoa

185

9g

Gold Standard Whey Protein

Gold Standard Whey Protein

2 scoop

48g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Egg

Egg

3 eggs

18g

Skim Milk

Skim Milk

1 glass

8g

Paneer

Paneer

150 g

29g

Mackeral

Mackeral

1 medium fish

14g

Soya Meal

Soya Meal

100g

36g

Daal (cooked)

Daal (cooked)

100-150 ml

7g

Chicken Breast

Chicken Breast

200g

37g

Coocked Quinoa

Coocked Quinoa

185

9g

Gold Standard Whey Protein

Gold Standard Whey Protein

1/2 scoop

12g

Egg

Egg

1 egg

6g

Paneer

Paneer

100 g

19g

Skim Milk

Skim Milk

1 glass

8g

Cheese slice

Cheese slice

1 slice

5g

Gold Standard Whey Protein

Gold Standard Whey Protein

1/2 scoop

12g

Paneer

Paneer

100 g

19g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Cheese slice

Cheese slice

1 slice

5g

Egg

Egg

2 eggs

12g

Skim Milk

Skim Milk

1 glass

8g

Daal (cooked)

Daal (cooked)

100-150 ml

7g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

2

6g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Paneer

Paneer

100 g

19g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Cheese slice

Cheese slice

1 slice

5g

Egg

Egg

2 eggs

12g

Skim Milk

Skim Milk

1 glass

8g

Daal (cooked)

Daal (cooked)

100-150 ml

7g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

2

6g

Besan Chilla

Besan Chilla

1

4g

Beans Curry

Beans Curry

100g

6g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Paneer

Paneer

150 g

29g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Egg

Egg

2 eggs

12g

Skim Milk

Skim Milk

2 glasses

16g

Daal (cooked)

Daal (cooked)

100-150 ml

7g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Besan Chilla

Besan Chilla

2

8g

Beans Curry

Beans Curry

100g

6g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Paneer

Paneer

150 g

29g

Cheese slice

Cheese slice

2 slice

10g

Egg

Egg

2 eggs

12g

Skim Milk

Skim Milk

2 glasses

16g

Daal (cooked)

Daal (cooked)

100-150 ml

7g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Besan Chilla

Besan Chilla

2

8g

Beans Curry

Beans Curry

100g

6g

Tofu

Tofu (Bhurji)

150g

18g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Paneer

Paneer

150 g

29g

Cheese slice

Cheese slice

2 slice

10g

Egg

Egg

3 eggs

18g

Skim Milk

Skim Milk

2 glass

16g

Daal (cooked)

Daal (cooked)

100-150 ml

7g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Besan Chilla

Besan Chilla

2

8g

Beans Curry

Beans Curry

100g

6g

Tofu

Tofu (Bhurji)

200g

24g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Paneer

Paneer

150 g

29g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Tofu

Tofu (Bhurji)

200g

24g

Cheese slice

Cheese slice

1 slice

5g

Egg

Egg

2 eggs

12g

Skim Milk

Skim Milk

2 glass

16g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Beans Curry

Beans Curry

150g

9g

Soya Meal

Soya Meal

100g

36g

Gold Standard Whey Protein

Gold Standard Whey Protein

1 scoop

24g

Paneer

Paneer

150 g

29g

Cheese slice

Cheese slice

2 slice

10g

Egg

Egg

2 eggs

12g

Skim Milk

Skim Milk

2 glass

16g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Beans Curry

Beans Curry

150g

9g

Soya Meal

Soya Meal

150g

54g

Tofu

Tofu (Bhurji)

150g

18g

Gold Standard Whey Protein

Gold Standard Whey Protein

2 scoop

48g

Paneer

Paneer

150 g

29g

Egg

Egg

2 eggs

12g

Skim Milk

Skim Milk

240 ml

8g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Soya Meal

Soya Meal

150g

54g

Tofu

Tofu (Bhurji)

150g

18g

Cooked lentils

Cooked lentils

150 g

12g

Sprouts

Sprouts

150 g

12g

Dahi (Indian Curd)

Dahi (Indian Curd)

150 g

6g

Gold Standard Whey Protein

Gold Standard Whey Protein

2 scoop

48g

Paneer

Paneer

200 g

39g

Egg

Egg

3 eggs

18g

Skim Milk

Skim Milk

240 ml

8g

Chapati/Roti/Bhakri

Chapati/Roti/Bhakri

3

9g

Soya Meal

Soya Meal

150g

54g

Tofu

Tofu (Bhurji)

200g

24g

Peanut Butter

Peanut Butter

2 Tablespoon

18g

Cooked lentils

Cooked lentils

150 g

12g

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