Free tool · nutrition
Protein calculator for Indian meals
Quick answer: ICMR-NIN recommends 0.83 g of protein per kg of body weight a day for healthy adults: about 54 g if you weigh 65 kg. Active people need more, around 1.0 to 1.6 g per kg. See your number and an Indian example day.
- Based on ICMR-NIN 2024
- Veg, egg and non-veg
- Reviewed 9 November 2026
How your protein target is worked out
daily protein (g) = weight (kg) × grams per kg- Mostly sitting: 0.83 g per kg. The recommended dietary allowance for healthy Indian adults (ICMR-NIN).
- Walk or yoga most days: 1.0 g per kg.
- Run, cycle or sport 3+ days a week: 1.2 g per kg. Endurance exercise raises needs to 1.0 to 1.6 g per kg (ISSN).
- Strength training 3+ days a week: 1.6 g per kg. ICMR-NIN notes that going above 1.6 g per kg adds no extra muscle gain.
- Age 60+: at least 1.0 g per kg, to protect muscle.
- If your height puts your BMI above 25, we use the weight for a BMI of 25 at your height, so the target isn't inflated by body fat.
Protein needs by weight
Grams of protein a day.
| Weight | Mostly sitting | Walk or yoga | Run or sport | Strength training |
|---|---|---|---|---|
| 50 kg | 42 g | 50 g | 60 g | 80 g |
| 60 kg | 50 g | 60 g | 72 g | 96 g |
| 70 kg | 58 g | 70 g | 84 g | 112 g |
| 80 kg | 66 g | 80 g | 96 g | 128 g |
| 90 kg | 75 g | 90 g | 108 g | 144 g |
| 100 kg | 83 g | 100 g | 120 g | 160 g |
Protein in everyday Indian foods
Approximate, rounded. Raw weights for dal and grains.
| Food | Protein |
|---|---|
| 100 g cooked chicken | 25 g |
| 100 g cooked fish | 22 g |
| 100 g paneer | 18 g |
| 30 g soya chunks (dry) | 15 g |
| 100 g tofu | 10 g |
| 1 glass milk (250 ml) | 8 g |
| 30 g roasted peanuts | 7.5 g |
| 1 katori dal (30 g raw) | 6.5 g |
| 1 katori chana or rajma (30 g raw) | 6.5 g |
| 1 egg | 6 g |
| 100 g hung curd (Greek-style) | 10 g |
| 1 katori curd (150 g) | 5 g |
| 2 tbsp sattu (20 g) | 4.5 g |
| 1 roti (30 g atta) | 3.5 g |
| 1 cup cooked rice | 3.5 g |
Vegetarian tip from ICMR-NIN: eat cereals and pulses together, about 3 parts cereal to 1 part pulse (raw weight), like dal-chawal or rajma-roti. Together they give all the essential amino acids.
Questions people ask
How much protein do I need a day?
ICMR-NIN recommends 0.83 g per kg of body weight a day for healthy adults: about 46 g at 55 kg and 54 g at 65 kg. If you exercise regularly, aim for 1.0 to 1.6 g per kg.
How much protein do I need for the gym or to build muscle?
Around 1.6 g per kg of body weight a day if you strength train regularly. ICMR-NIN notes that intakes above 1.6 g per kg add no further muscle gain with resistance training, and the International Society of Sports Nutrition suggests 1.4 to 2.0 g per kg for most exercising people.
Can vegetarians get enough protein?
Yes. Combine cereals and pulses (dal-chawal, rajma-roti, chana with roti) and add milk, curd, paneer, soya chunks, tofu or peanuts. Our example day shows a vegetarian plate that meets your target.
Do I need protein powder?
Most healthy people don't. ICMR-NIN's 2024 Dietary Guidelines for Indians advise against protein supplements for healthy people and recommend getting protein from food. If you have a medical reason, ask your doctor or a qualified dietitian.
Why did the calculator use a lower weight than mine?
If you enter your height and your BMI is above 25, we work out your target from the weight for a BMI of 25 at your height. Protein needs follow muscle, not body fat, so this keeps the number realistic.
Who should not rely on this calculator?
Anyone under 18, pregnant or breastfeeding women (who need extra protein), and people with kidney or liver disease. Please ask your doctor or a registered dietitian.
Sources
- ICMR-NIN, Dietary Guidelines for Indians, 2024: protein RDA 0.83 g per kg a day, no extra gain above 1.6 g per kg with resistance training, advice against protein supplements, cereal to pulse ratio 3:1.
- Jäger et al., ISSN position stand: protein and exercise, 2017.
- Bauer et al., PROT-AGE study group, protein for older people, 2013.
- Food values: Indian Food Composition Tables 2017 (ICMR-NIN) and food labels, rounded.
Made by the Fittest Club team. Reviewed 9 November 2026. General nutrition information, not medical advice.
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