Protein Calculator: How Much Protein Do You Need a Day?

Medically reviewed by Dr. Reina Punj, MBBS, PG Diploma in Endocrinology (University of South Wales), Lead Physician, Excelgenics Clinical Panel.

Adults, 30 to 200 kg.
Your situation
Your diet

How much protein do Indians need?

The ICMR-NIN 2020 recommended dietary allowance (RDA) for healthy Indian adults is 0.83 g of protein per kg of body weight a day, with an estimated average requirement of 0.66 g/kg. For ICMR-NIN's reference adults (65 kg for men and 55 kg for women) that is about 54 g a day for men and 45.7 g a day for women; a 60 kg adult needs about 50 g. ICMR-NIN adds that people whose diet is mainly cereal-based, with lower-quality protein, need about 1 g/kg a day.

Quality matters as well as quantity. Cereals and pulses complement each other, which is why dal-chawal, rajma-chawal, khichdi and roti with chana work well, and why ICMR-NIN 2020 suggests a cereal : pulse : milk ratio of about 3 : 1 : 2.5. Our protein rich foods guide lists Indian foods with grams of protein per portion; the sample plans above use the same figures.

Why protein matters during weight loss

When you eat less, some of the weight lost is lean tissue rather than fat. A 2025 joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society summarised the STEP 1 semaglutide trial: of an average 13.6 kg weight reduction, 8.3 kg (62%) was fat and 5.3 kg (38%) was lean body mass, which includes muscle and other non-fat tissue.

The advisory notes that higher protein targets of 1.2–1.6 g/kg a day have been proposed during active weight reduction, and that an absolute target of 80–120 g a day may be easier to follow. It also says it is unclear which body weight to use in people with obesity, and that protein alone is unlikely to be enough to preserve muscle without structured strength training. Protein contributes to the maintenance of muscle mass. If you are on a GLP-1 medicine, see our GLP-1 diet guide for meals, fibre, fluids and nausea tips.

Using the calculator

The result is a starting point for a healthy adult, not a prescription. The sample plan adds familiar Indian portions until it reaches your number, using the lower figure where a food has a range (dal and milk). Swap foods freely: a katori of cooked chana and a katori of rajma give about the same protein.

Frequently asked questions

How much protein do I need per day?

For a healthy Indian adult, ICMR-NIN advises 0.83 g per kg of body weight a day: about 50 g at 60 kg and about 58 g at 70 kg. Needs are different in childhood, pregnancy and breastfeeding, so ask your doctor in those situations.

Is 1.2–1.6 g/kg safe for everyone?

No single number suits everyone. The joint advisory describes this range as proposed during active weight reduction, not for everyone, and says that prolonged intake at or above 2 g/kg a day should be avoided because of potential adverse health effects. If you have kidney disease, do not increase protein without your doctor's advice.

Do I need protein powder to reach my target?

Not necessarily. Many people can reach their target with dal, chana, paneer, curd, milk, eggs, fish or chicken. ICMR-NIN's 2024 dietary guidelines advise getting good-quality protein from a combination of foods and avoiding protein supplements to build muscle mass. If your appetite is very low, discuss shakes or fortified foods with your doctor or dietitian first.

References

  • ICMR-National Institute of Nutrition. A brief note on nutrient requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR). 2020. nin.res.in
  • ICMR-National Institute of Nutrition. Dietary Guidelines for Indians. 2024. nin.res.in
  • Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. The American Journal of Clinical Nutrition. 2025;122:344–367. doi:10.1016/j.ajcnut.2025.04.023. Also published in Obesity. 2025;33(8):1475–1503.
  • Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. ICMR-National Institute of Nutrition, Hyderabad. nin.res.in
  • U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (SR Legacy). fdc.nal.usda.gov
  • European Commission. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. eur-lex.europa.eu

This page is for general education and is not medical advice. Food supplements are not intended to diagnose, treat, cure or prevent any disease. Consult a qualified healthcare professional before starting any supplement, particularly if you are pregnant, breastfeeding, have a medical condition or take medication.