1 cup rice + 1 cup dal sambar + 1 egg + 3 chapathi + vegetable + 5 idli + 8 momos calculate protein per day

 1 cup rice + 1 cup dal sambar + 1 egg + 3 chapathi + vegetable + 5 idli + 8 momos calculate protein per day



Here is a clear, realistic protein calculation for your full day intake based on standard Indian portions.

🍽️ Protein Calculation (Approx.)

🍚 1 cup cooked rice

→ 4 g protein

🍲 1 cup dal sambar

→ 8 g protein
(depends on dal quantity)

🥚 1 egg

→ 6–7 g protein

🫓 3 chapathi

→ 10–12 g protein
(whole wheat, medium size)

🥗 1 cup cooked vegetables

→ 2–3 g protein

🥮 5 idli

→ 10–12 g protein

🥟 8 momos

→ 12–16 g protein
(depends on filling: veg ≈ lower, chicken ≈ higher)

🔢 Total Protein Per Day

Minimum estimate:

4 + 8 + 6 + 10 + 2 + 10 + 12 = 52 g

Maximum estimate:

4 + 8 + 7 + 12 + 3 + 12 + 16 = 60 g

✅ Final Answer: ~55–60 grams of protein per day

🧠 Is This Enough?

For an 86 kg adult man:

  • Normal activity: 70–90 g/day

  • Muscle gain / gym: 100–130 g/day

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