Your daily protein need depends on your body weight and goal. The Indian RDA (ICMR-NIN 2020) is 0.83 g per kg of body weight, the minimum for a sedentary adult. If you exercise regularly, aim for 1.2–1.6 g per kg; to build muscle or lose fat while keeping muscle, 1.6–2.2 g per kg. For a 70 kg person that is 58 g at the minimum and 112–154 g for muscle gain.
For adults aged 18 and over. An estimate for general guidance, not medical advice. Free to use, no sign-up, and nothing you enter leaves your device.
Daily protein (g) = body weight (kg) × grams per kg for your goal
Protein targets scale with body weight, not calories. The RDA prevents deficiency; it is not the amount that supports training. Research on people who lift weights shows the benefit for muscle growth levelling off at around 1.6 g per kg on average, with intakes up to 2.2 g per kg useful for some. If you are significantly overweight, use your target weight rather than your current weight, or the number will be inflated.
A 70 kg person who trains and wants to build muscle needs 70 × 1.6 to 70 × 2.2 = 112–154 g of protein a day. Spread over four meals that is roughly 28–39 g per meal. The same person not exercising needs at least 58 g.
| Body weight | Minimum (RDA) | General fitness | Muscle gain / fat loss |
|---|---|---|---|
| 50 kg | 42 g | 60–80 g | 80–110 g |
| 60 kg | 50 g | 72–96 g | 96–132 g |
| 70 kg | 58 g | 84–112 g | 112–154 g |
| 80 kg | 66 g | 96–128 g | 128–176 g |
| 90 kg | 75 g | 108–144 g | 144–198 g |
| 100 kg | 83 g | 120–160 g | 160–220 g |
Minimum = 0.83 g/kg (ICMR-NIN 2020). General fitness = 1.2–1.6 g/kg. Muscle gain / fat loss = 1.6–2.2 g/kg.
Most Indian diets fall short on protein because meals are built around roti, rice and sabzi, with dal as a side. The fix is to put a protein source at the centre of every meal: paneer, curd, eggs, chicken, fish, soya chunks, tofu, sprouts or a thicker dal. Hit your target from food first; whey is a convenient top-up, not a requirement.
Coach Himanshu is a NASM-certified fitness coach. About the coach
At minimum, 0.83 g per kg of body weight, the ICMR-NIN 2020 RDA for Indian adults. That is 50 g for a 60 kg person and 58 g for a 70 kg person. If you exercise regularly, 1.2–1.6 g per kg is a better target, and 1.6–2.2 g per kg if you are building muscle or dieting.
Aim for 1.6–2.2 g of protein per kg of body weight each day, alongside progressive strength training. For a 70 kg person that is 112–154 g a day. A 2018 meta-analysis found the muscle-building benefit levels off at about 1.6 g per kg on average, so going far beyond 2.2 g per kg adds little.
Yes. Paneer, curd, milk, soya chunks, tofu, dals, chana, rajma, sprouts and peanuts all contribute, and combining dals with grains gives a complete amino-acid profile. Vegetarians usually need to plan for it, with a protein source in every meal, and many find whey or a plant protein powder a practical top-up.
In healthy adults, intakes in the 1.2–2.2 g per kg range have not been shown to harm the kidneys. People with existing kidney disease are different: they are often advised to limit protein and should follow their doctor’s guidance rather than a calculator.
Split it over three or four meals with roughly 20–40 g of protein in each. That is easier to digest and eat than one very large serving, and it keeps muscle repair supplied through the day. Total daily protein matters more than exact timing.
A calculator gives you a target. Coach Himanshu builds the workout and Indian diet plan that gets you there, and adjusts it as your body changes.