Daily protein by goal
| Situation | Protein per kg of body weight |
|---|---|
| Adult with little exercise (ICMR-NIN RDA) | 0.83 g |
| Adult over 60 | 1.0 – 1.2 g |
| Regular exercise or endurance training | 1.2 – 1.4 g |
| Strength training / muscle gain | 1.6 – 2.2 g |
| Losing fat while training | 1.6 – 2.2 g |
Example: a 60 kg adult with little exercise needs about 60 × 0.83 = 50 g of protein a day.
Easy ways to add protein to Indian meals
- Add a bowl of dal, sambar or rajma to lunch and dinner.
- Have curd, buttermilk or a glass of milk daily.
- Swap a snack for roasted chana, peanuts or sprouts chaat.
- Add paneer, tofu or eggs to breakfast.
- Use soya chunks in pulao or curry.
Frequently asked questions
How much protein do Indians need per day?
The ICMR-NIN recommends 0.83 g per kg of body weight for healthy adults. Active people and older adults need more.
Can I get enough protein as a vegetarian?
Yes. Combine pulses, dairy, soya, nuts and seeds through the day. Pairing dal with rice or roti also improves protein quality.
Is too much protein harmful?
For healthy people, up to about 2 g per kg is considered safe. People with kidney disease should follow their doctor's advice.
When should I eat protein?
Spread it evenly: about 20–40 g per meal works better than one big serving.
Sources
- ICMR – National Institute of Nutrition, Hyderabad. Dietary Guidelines for Indians and Nutrient Requirements (RDA) 2020. Link
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. JISSN, 2017. Link
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE Study Group), 2013.
- U.S. Department of Agriculture. FoodData Central. Link
Medical disclaimer: This calculator gives estimates for general information only. It is not a diagnosis or a substitute for advice from a doctor or registered dietitian. Please consult a healthcare professional before making changes to your diet, exercise or medicines, especially if you are pregnant, have a medical condition or take regular medication.
Last updated: 20 October 2026. Read our editorial policy.
