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About this tool
Lacto-vegetarian calories and macros, splitting protein between milk, curd and paneer and the plants that make up the rest.
This calculator works out a lacto-vegetarian day's calories and macros and then splits the protein between dairy and plants, because milk, curd and paneer are the only complete, fully digestible protein sources available when meat, fish and eggs are all off the plate. Energy comes from the Mifflin-St Jeor equation, dairy protein counts at face value (milk protein has a PDCAAS of 1.00), and the remaining grams that must come from dal, soya, nuts and grains are raised by 12.5% to allow for lower plant-protein digestibility — the same reasoning behind the 0.9 g/kg figure the Academy of Nutrition and Dietetics cites for vegetarians against the 0.8 g/kg RDA. It also totals the calcium, vitamin B12 and saturated fat your dairy brings with it.
Open Lacto-Vegetarian Macro Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Milk, curd and paneer are entered as real portions and their protein, fat, calcium and B12 all flow into the plan.
Only the non-dairy share gets the 12.5% digestibility uplift, so the target is not inflated across the board.
Warns when paneer pushes saturated fat past the ceiling or when dairy alone exceeds the day's fat budget.
Around 0.9 to 1.2 g per kilogram of body weight for most adults, rising toward 1.4-1.6 g/kg with regular resistance training. The 0.8 g/kg RDA is the floor for a mixed diet; vegetarians are commonly advised to aim near 0.9 g/kg because mixed plant protein is less digestible, so a 62 kg adult would target roughly 56-75 g a day.
Paneer carries about 18 g of protein per 100 g, whole or toned milk about 3.2-3.4 g per 100 mL, and set curd about 3.1 g per 100 g. So 100 g of paneer, 500 mL of toned milk and one 150 g katori of curd together supply roughly 39 g of protein.
Not always — dairy contains B12, and roughly 500 mL of milk plus a katori of curd supplies about 2.8 mcg, above the 2.4 mcg adult RDA. People eating little or no dairy usually fall short, since B12 is absent from plant foods. A blood test is the only way to know your status, so discuss it with your doctor rather than supplementing blindly.
It is an excellent protein source but a fatty one: 100 g carries about 21 g of fat, roughly 65% of it saturated, alongside 18 g of protein. Eating 200-300 g a day can push saturated fat past the 10%-of-energy ceiling on a normal calorie budget, so pairing it with lower-fat milk or leaner options like tofu keeps the balance workable.
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