Protein for a 105 किलो व्यक्ती
The ICMR–NIN requirement first, then the higher targets people actually search for.
ICMR–NIN 2020 · 105 kg adult
69–87g / day
A 105 kg adult needs 87 g of protein a day under the ICMR–NIN 2020 recommended dietary allowance of 0.83 g per kg. The lower end of the range above is the estimated average requirement — the level that meets half the population's needs — at 69 g.
If you train for strength or size, sports-nutrition guidance puts the useful range at 147–189 g, rising to 210 g when losing fat at the same time. Those are performance targets, not requirements.
स्रोत·ICMR-NIN Nutrient Requirements for Indians (publ. 2020)·पुनरावलोकन जुलै 2026
Every band at 105 kg
| Situation | g per kg | Grams per day | स्रोत |
|---|---|---|---|
| ICMR–NIN daily requirement | 0.83 | 87 | ICMR–NIN 2020 RDA |
| Generally active | 1 – 1.2 | 105 – 126 g | स्पोर्ट्स न्यूट्रिशन मार्गदर्शन |
| Training for strength or muscle | 1.4 – 1.8 | 147 – 189 g | स्पोर्ट्स न्यूट्रिशन मार्गदर्शन |
| Fat loss while keeping muscle | 1.6 – 2 | 168 – 210 g | स्पोर्ट्स न्यूट्रिशन मार्गदर्शन |
Only the first row is a national dietary recommendation. The rest are sports-nutrition figures for people who train — useful targets, but not a requirement, and not endorsed as a population intake.
Source: ICMR–National Institute of Nutrition, Hyderabad. “Nutrient Requirements for Indians — Recommended Dietary Allowances and Estimated Average Requirements,” 2020.
Source (training bands): Jäger R, Kerksick CM, Campbell BI, et al. “International Society of Sports Nutrition Position Stand: protein and exercise.” J Int Soc Sports Nutr 2017;14:20.
Reaching 87 g from Indian food
| Food | Serving | Protein | Servings for 87 g |
|---|---|---|---|
| Toor dal (arhar), 1 katori cooked | 150 g cooked | 6 g | 14.5 |
| Rajma, 1 katori cooked | 150 g cooked | 8 g | 10.9 |
| Chana (kabuli/black), 1 katori cooked | 150 g cooked | 9 g | 9.7 |
| पनीर | 100 g | 18 g | 4.8 |
| Curd (dahi), 1 katori | 200 g | 7 g | 12.4 |
| Milk, 1 glass | 200 ml | 6 g | 14.5 |
| Soya chunks, dry | 50 g | 26 g | 3.3 |
| Peanuts | 30 g | 8 g | 10.9 |
| Roti (whole wheat) | 2 medium | 6 g | 14.5 |
| Egg | 1 large | 6 g | 14.5 |
Nobody eats one food all day — the last column is a sense of scale, not a plan. In practice an Indian day reaches its target by stacking dal, curd, milk, roti and one concentrated source such as paneer, soya or eggs. Portion sizes and cooked calories for these foods are on ThaliFacts.
प्रश्न
How much protein does a 105 kg person need?
87 g a day, using the ICMR–NIN 2020 recommended dietary allowance of 0.83 g per kg of body weight. That is the safe intake for a healthy sedentary adult and it already includes a margin above the estimated average requirement of 69 g.
How much protein for a 105 kg person to build muscle?
Sports-nutrition guidance suggests 1.4–2.0 g per kg for people training for strength or size, which is 147–210 g a day at 105 kg. This is a performance target rather than a dietary requirement.
Is 87 g of protein a day hard to eat?
Not particularly, on a normal Indian diet. Milk, curd, dal, roti and one concentrated source such as paneer, soya or eggs gets most people there. The difficulty appears at the training targets, where the total roughly doubles.
ICMR–NIN, Nutrient Requirements for Indians (2020); ISSN position stand on protein and exercise (2017); serving values from the Indian Food Composition Tables 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 प्रत्येक सूत्रासाठी, आणि sources संदर्भ तारखांसाठी.
स्रोत·WHO Asian-Indian BMI cutoffs·पुनरावलोकन जुलै 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
