How much protein do you need?
Protein builds and repairs muscle, makes enzymes and supports immunity. The recommended intake for Indian adults is about 0.83 g per kg of body weight (ICMR-NIN), and more is advised if you train, are older or are losing fat.
Enter your weight and your activity or goal and the calculator gives a daily range in grams, split per meal, with everyday Indian food examples.
How it is calculated
Protein (g) = body weight (kg) × grams per kg
General health 0.83–1.0 · Regular exercise 1.0–1.4 · Strength 1.6–2.2 g/kg
Worked example
70 kg person doing strength training
- Target
- 1.6 – 2.2 g per kg
- Daily protein
- 112 – 154 g
- Per meal (4 meals)
- 33 g
Protein in Indian foods (approx.)
| Food | Protein |
|---|---|
| Egg (1 large) | 6 g |
| Milk (1 glass, 250 ml) | 8 g |
| Curd / dahi (1 katori, 150 g) | 5 g |
| Paneer (100 g) | 18 g |
| Cooked dal (1 katori, 150 g) | 8 g |
| Cooked rajma / chana (1 katori) | 9 g |
| Soya chunks, dry (50 g) | 26 g |
| Chicken breast, cooked (100 g) | 31 g |
People with kidney disease should follow their doctor's protein limit. Very high intakes do not build muscle faster.