Protein Cost Efficiency Calculator
How should you balance protein quality with cost?
Not all protein sources are equal. Measures like PDCAAS (Protein Digestibility Corrected Amino Acid Score) and bioavailability help estimate how efficiently your body can use protein.
Animal proteins like eggs and chicken generally have higher bioavailability, while plant proteins (dal, chickpeas) may require combination (e.g., rice + dal) to improve amino acid balance. Cost efficiency should be balanced with protein quality.
Estimated monthly cost to hit 80g/day using the most efficient source: ₹692
What are the cheapest high-protein foods in India right now?
Can I build muscle on a vegetarian budget in India?
Yes, if you combine cost-efficient proteins like dals, chana, milk, paneer, and soya chunks across the day. Hitting a consistent daily protein target matters more than using expensive supplements for most people.
Is protein per rupee more important than protein quality?
Both matter. Protein per rupee helps with affordability, while digestibility and amino acid profile support muscle recovery and performance. A mixed strategy usually works best: affordable staples plus a few high-quality anchor sources.
How much should I spend monthly to hit a protein goal?
Monthly spend depends on your daily target, local prices, and food selection. Use target mode to estimate baseline cost, then improve efficiency by rotating between multiple budget-friendly protein sources.
Don’t want to calculate manually?
GoFityatra automatically optimizes protein, budget, cuisine preference, and regional Indian food patterns into a weekly structured plan.
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