About the Protein Calculator
Most Indian diets are low in protein. This calculator uses the ICMR-NIN 2020 recommendation of 0.83 g per kg body weight for healthy adults, and higher ranges for people who exercise regularly or are over 60.
How to use the Protein Calculator
- Enter your body weight in kg.
- Choose the profile that fits you best.
- See your daily target and how much to aim for at each meal.
- Use the food list to plan dal, curd, milk, eggs, paneer or chicken across the day.
Formula used
Protein (g/day) = body weight (kg) × 0.83 for healthy adults (ICMR-NIN 2020). Regular exercise: 1.4–2.0 g/kg. Age 60+: 1.0–1.2 g/kg.
Frequently asked questions
How much protein does an Indian adult need daily?
About 0.83 g per kg body weight, so roughly 46 g for a 55 kg woman and 54 g for a 65 kg man, according to ICMR-NIN 2020.
Can vegetarians get enough protein?
Yes. Combine dal with rice or roti, and add curd, milk, paneer, soya, sprouts, peanuts and seeds through the day.
Is high protein safe?
For healthy people, up to about 2 g/kg is generally considered safe. People with kidney disease should follow their doctor’s advice.
Last reviewed: November 7, 2026