Protein Calculator
How much protein do you actually need? Enter your weight and a few details to see your daily requirement under India's own ICMR-NIN 2020 guidelines — plus the higher ranges recommended for people who exercise regularly and for adults over 65.
Your daily protein
g/day
Enter your age and weight
Most of your protein from cereals (rice, roti)? ICMR-NIN advises 1 g/kg: g/day.
If you exercise regularly
g/day
ISSN 2017 · 1.4–2.0 g/kg
Adults over 65
g/day
Kidney disease? Don't increase your protein without your doctor's advice — your requirement may be lower, not higher.
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
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A certified dietitian will turn these figures into a diet that fits your routine and your food.
How this is calculated
Your baseline is the ICMR-NIN 2020 Recommended Dietary Allowance for healthy Indian adults: 0.83 g of protein per kg of body weight per day, with ICMR-NIN's additional allowance added for the 2nd and 3rd trimesters of pregnancy and for breastfeeding. If you exercise regularly, the International Society of Sports Nutrition range (1.4–2.0 g/kg, 2017) is shown separately. For adults over 65, the PROT-AGE Study Group recommendation (1.0–1.2 g/kg, or at least 1.2 g/kg if active, 2013) is shown separately. All figures use your current body weight.
How much protein do Indian adults need?
The Indian Council of Medical Research and National Institute of Nutrition (ICMR-NIN) set the protein Recommended Dietary Allowance for healthy adults at 0.83 g per kg of body weight per day in its 2020 guidelines — down from 1 g/kg in 2010. For a 60 kg adult, that is about 50 g of protein a day.
ICMR-NIN adds one important note: if most of your protein comes from cereals, which provide lower-quality protein, aim for about 1 g per kg instead. Combining cereals with dal, milk or curd improves protein quality.
When you may need more
- Regular exercise or strength training — 1.4 to 2.0 g/kg is the range most exercising people need.
- Age over 65 — older adults need at least 1.0 to 1.2 g/kg to hold on to muscle, and more if active or unwell.
- Pregnancy and breastfeeding — ICMR-NIN adds extra protein in the 2nd and 3rd trimesters and while breastfeeding.
When to be careful
If you have kidney disease, do not increase your protein intake without advice from your doctor — your requirement may need to be lower, not higher. And if you are carrying a lot of extra weight, figures based on your current weight can overestimate what you need; a dietitian will usually calculate against a healthier reference weight.
Everyday protein sources
Dal and other pulses, chana and rajma, paneer, curd and milk, soya, eggs, fish and chicken are all practical ways to reach your target across the day rather than in one meal.
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