Protein builds and repairs your muscles, skin, blood, hormones and immune cells. Your body cannot store much of it, so you need some every day.
For healthy Indian adults, the ICMR-NIN (2020) recommends 0.83 g of protein per kg of body weight a day. People who exercise hard, older adults and pregnant women need more.
How to use the protein calculator
- Enter your weight in kg. If you are overweight, use a healthy weight for your height instead (the ideal weight calculator can help).
- Choose the option that fits you best.
You will see your daily protein need, the rule used and how much to eat in each of three meals.
How much protein per kg
| Who | Protein a day |
|---|---|
| Adults with little exercise (ICMR-NIN RDA) | 0.83 g per kg |
| Regular exercise: gym, running or sports | 1.2 – 1.6 g per kg |
| Building muscle with strength training | 1.6 – 2.2 g per kg |
| Age 60 and above | 1.0 – 1.2 g per kg |
| Pregnant, 2nd trimester (ICMR-NIN) | 0.83 g per kg + 9.5 g |
| Pregnant, 3rd trimester (ICMR-NIN) | 0.83 g per kg + 22 g |
The ranges for exercise and muscle building follow sports nutrition guidance, and the range for older adults follows expert groups on protein in ageing.
Example
You weigh 70 kg and do little exercise.
- Protein = 70 × 0.83 = 58 g a day
- In each of 3 meals: about 19 g
If you start going to the gym regularly, your need rises to 70 × 1.2 to 70 × 1.6 = 84 – 112 g a day.
Protein in common Indian foods
These are approximate values.
| Food | Protein |
|---|---|
| 1 katori cooked dal | 6 – 9 g |
| 100 g paneer | about 18 g |
| 1 egg | about 6 g |
| 1 glass milk (200 ml) | about 6 – 7 g |
| 100 g curd | about 3 – 4 g |
| 100 g cooked chicken breast | about 30 g |
| 30 g roasted peanuts | about 7 – 8 g |
| 1 roti | about 3 g |
| 25 g soya chunks (dry) | about 13 g |
Tips
- Spread it out. Your body uses protein better when it comes in 3 or 4 meals instead of one big meal.
- Mix cereals and pulses. Dal-chawal, rajma-rice or khichdi give a better mix of amino acids than either food alone.
- Vegetarians can meet the need with dal, chana, paneer, curd, milk, soya and nuts.
- Kidney disease: if you have it, follow your doctor's protein limit instead of this calculator.
FAQ
How much protein does a 60 kg woman need?
With little exercise, 60 × 0.83 = about 50 g a day. If she exercises regularly, 72 to 96 g a day. In the third trimester of pregnancy, 60 × 0.83 + 22 = about 72 g a day.
Can I eat too much protein?
For healthy people, up to about 2 g per kg a day is generally considered safe. Very high amounts give no extra benefit, and people with kidney disease must follow their doctor's advice.
Should I use my current weight or my target weight?
If you are at a healthy weight, use your current weight. If you are overweight, use a healthy target weight, otherwise the result will be higher than you need.
Do I need protein powder?
Not usually. Most people can meet their need from food. A supplement can be convenient if you have a very high target or find it hard to eat enough, but it is not required.