Protein by body weight
Find your weight, read across. The first column is the requirement; the rest are training targets.
| Body weight | ICMR–NIN RDA (0.83 g/kg) | Active (1.0–1.2) | Training (1.4–1.8) | Fat loss (1.6–2.0) |
|---|---|---|---|---|
| 45 kg | 37 g | 45 – 54 g | 63 – 81 g | 72 – 90 g |
| 50 kg | 42 g | 50 – 60 g | 70 – 90 g | 80 – 100 g |
| 55 kg | 46 g | 55 – 66 g | 77 – 99 g | 88 – 110 g |
| 60 kg | 50 g | 60 – 72 g | 84 – 108 g | 96 – 120 g |
| 65 kg | 54 g | 65 – 78 g | 91 – 117 g | 104 – 130 g |
| 70 kg | 58 g | 70 – 84 g | 98 – 126 g | 112 – 140 g |
| 75 kg | 62 g | 75 – 90 g | 105 – 135 g | 120 – 150 g |
| 80 kg | 66 g | 80 – 96 g | 112 – 144 g | 128 – 160 g |
| 85 kg | 71 g | 85 – 102 g | 119 – 153 g | 136 – 170 g |
| 90 kg | 75 g | 90 – 108 g | 126 – 162 g | 144 – 180 g |
| 95 kg | 79 g | 95 – 114 g | 133 – 171 g | 152 – 190 g |
| 100 kg | 83 g | 100 – 120 g | 140 – 180 g | 160 – 200 g |
| 105 kg | 87 g | 105 – 126 g | 147 – 189 g | 168 – 210 g |
| 110 kg | 91 g | 110 – 132 g | 154 – 198 g | 176 – 220 g |
ICMR–NIN, Nutrient Requirements for Indians (2020); ISSN position stand on protein and exercise (2017). General information only — not medical advice. These calculators use published population formulas; they cannot account for your individual health. Consult a doctor before major diet or exercise changes. See data & method for every formula, and sources for the citation dates.
SOURCE·WHO Asian-Indian BMI cutoffs·REVIEWED JUL 2026
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