How much protein per day
The national requirement and the gym target are different numbers answering different questions. Both are here, labelled.
Only the top figure is a national dietary recommendation. The three below are sports-nutrition guidance.
Two numbers, two questions
ICMR–NIN 2020: EAR 0.66 g/kg/day · RDA 0.83 g/kg/day
The estimated average requirement is the intake that meets the needs of half the population; the recommended dietary allowance adds a safety margin so it covers nearly everybody. ICMR–NIN computed both from median obligatory nitrogen losses in healthy Indian adults, assuming good-quality protein and recommending an improved cereal : pulse : milk ratio of roughly 3 : 1 : 2.5.
The 1.2–2.0 g/kg figures that circulate on fitness accounts come from a different literature entirely — sports-nutrition position stands concerned with training adaptation and muscle retention, not with preventing deficiency. They are legitimate targets for people who train. They are not what "you need" means.
Source: ICMR–National Institute of Nutrition, Hyderabad. “Nutrient Requirements for Indians — Recommended Dietary Allowances and Estimated Average Requirements,” 2020. Summary PDF.
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.
Protein by body weight
| 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 |
Where it comes from in an Indian kitchen
| Food | Serving | Protein | Servings for 58 g |
|---|---|---|---|
| Toor dal (arhar), 1 katori cooked | 150 g cooked | 6 g | 9.7 |
| Rajma, 1 katori cooked | 150 g cooked | 8 g | 7.3 |
| Chana (kabuli/black), 1 katori cooked | 150 g cooked | 9 g | 6.4 |
| Paneer | 100 g | 18 g | 3.2 |
| Curd (dahi), 1 katori | 200 g | 7 g | 8.3 |
| Milk, 1 glass | 200 ml | 6 g | 9.7 |
| Soya chunks, dry | 50 g | 26 g | 2.2 |
| Peanuts | 30 g | 8 g | 7.3 |
| Roti (whole wheat) | 2 medium | 6 g | 9.7 |
| Egg | 1 large | 6 g | 9.7 |
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.
The dal problem
Cooked dal is mostly water. One katori — about 150 g cooked — carries roughly 6 g of protein, which means the classic Indian answer of "we eat dal every day" gets you a fraction of the way and no further. Rajma and chana do a little better at 8–9 g; the genuinely concentrated sources are paneer, soya chunks, curd, milk and eggs.
The vegetarian protein guide works through a full day that reaches 65 g without anything unusual on the plate.
Questions
How much protein does an Indian adult need per day?
The ICMR–NIN 2020 recommended dietary allowance is 0.83 g per kg of body weight per day — about 50 g for a 60 kg adult and 58 g for a 70 kg adult. That is the safe intake for a healthy sedentary adult and already includes a margin above the estimated average requirement of 0.66 g/kg.
Is 1 g of protein per kg enough?
It is above the ICMR–NIN requirement of 0.83 g/kg, so for a sedentary adult it is more than enough. If you are training seriously for strength or muscle, sports-nutrition guidance suggests 1.4–2.0 g/kg — but that is a performance target, not a health requirement, and this site labels it as such.
How much protein to build muscle?
Sports-nutrition position stands generally recommend 1.4–2.0 g per kg per day for people training for strength or size, with the upper end useful when losing fat at the same time. Beyond about 2.2 g/kg there is no evidence of further benefit for most people.
Can I get enough protein on a vegetarian Indian diet?
For the ICMR–NIN requirement, comfortably — dal, curd, milk and roti across a normal day gets most adults there. Reaching training targets takes deliberate planning around concentrated sources such as paneer, soya chunks, curd and milk, because a katori of cooked dal contains only about 6 g.
Protein requirement from ICMR–NIN, Nutrient Requirements for Indians (2020). Training bands from the 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 citation used on this site.