Most healthy adults need at least 0.83 g of protein per kg of body weight a day, the recommended dietary allowance set by ICMR-NIN in 2020, which is about 54 g for a 65 kg man and 46 g for a 55 kg woman. If you are losing weight or training regularly, research supports more: around 1.2 to 1.6 g per kg for weight management, and 1.4 to 2.0 g per kg for people who exercise.
Kitna protein lena chahiye? Seedha jawab: har kilo body weight par kam se kam 0.83 g. Weight loss ya gym ke time par 1.2 se 1.6 g per kg tak le sakte ho.
How much protein do I need per kg of body weight?
It depends on your goal. Here is what the main sources say:
| Situation | Protein per kg per day | Source |
|---|---|---|
| Average requirement of healthy adults (EAR) | 0.66 g | ICMR-NIN 2020 |
| Recommended allowance for healthy adults (RDA) | 0.83 g | ICMR-NIN 2020 |
| Mainly cereal-based diet with low-quality protein | 1.0 g | ICMR-NIN 2020 |
| Weight loss and weight management | 1.2 to 1.6 g | Leidy et al., 2015 |
| Most people who exercise regularly | 1.4 to 2.0 g | ISSN, Jager et al., 2017 |
The RDA is the amount that covers the needs of almost all healthy adults. It is a minimum for health, not a target for building muscle or protecting it during weight loss.
ICMR-NIN lowered the adult RDA from 1.0 g per kg in 2010 to 0.83 g per kg in 2020, based on newer evidence on protein metabolism. It keeps 1.0 g per kg for people whose protein comes mostly from cereals.
Kitna protein lena chahiye per day? Examples by body weight
Multiply your weight in kg by the figure for your goal. Rounded examples:
| Body weight | ICMR RDA (0.83 g/kg) | Weight loss (1.2 to 1.6 g/kg) | Regular training (1.4 to 2.0 g/kg) |
|---|---|---|---|
| 50 kg | 42 g | 60 to 80 g | 70 to 100 g |
| 60 kg | 50 g | 72 to 96 g | 84 to 120 g |
| 70 kg | 58 g | 84 to 112 g | 98 to 140 g |
| 80 kg | 66 g | 96 to 128 g | 112 to 160 g |
If you carry a lot of extra weight, per-kg figures based on your current weight can come out very high. A registered dietitian can help you set a realistic number. The protein calculator works out your personal range.
Do I need more protein when losing weight?
Usually, yes. When you eat less than you burn, your body can lose muscle as well as fat. A higher protein intake helps limit that.
- Leidy et al. (2015) reviewed the evidence and found that higher-protein, energy-restricted diets led to greater fat loss and better preservation of lean mass in tightly controlled studies, with 1.2 to 1.6 g per kg per day the useful range.
- ICMR-NIN’s 2024 guidelines note that getting about 15% of energy from protein may help preserve muscle on a typical 500 to 750 kcal a day deficit.
- The ISSN position stand says resistance-trained people cutting calories may need 2.3 to 3.1 g per kg per day to keep the most lean mass. That applies to people who lift seriously, not most dieters.
For context, Calo AI sets a protein target of 2.0 g per kg when you are losing or gaining weight, and 1.8 g per kg when maintaining. That sits at the top of the ISSN range. If it feels hard to reach on a vegetarian diet, 1.2 to 1.6 g per kg is still a well-supported range for weight loss. See calorie deficit explained for how to set the deficit itself.
Is there a point where more protein stops helping?
Yes. A 2018 meta-analysis of 49 trials with 1,863 participants found that protein intake helped resistance-training gains in muscle up to about 1.62 g per kg per day, with no further benefit beyond that on average (Morton et al., 2018). Because people vary, the authors suggested up to about 2.2 g per kg for those trying to maximise gains.
ICMR-NIN’s guidelines cite the same finding and add a caution: protein supplements are not needed for most people, because a balanced diet supplies enough. They also note that high protein intake may worsen kidney function in people who already have kidney disease.
What are the best protein sources for Indian vegetarians?
Pulses are the backbone of vegetarian protein in India. ICMR-NIN recommends combining cereals and pulses in a 3:1 ratio (raw weight) so you get all nine essential amino acids, and says adding milk improves protein quality further.
Protein per serving, from IFCT 2017 and USDA FoodData Central:
| Food | Serving | Protein | Source |
|---|---|---|---|
| Paneer | 100 g | 18.9 g | IFCT 2017 |
| Soya chunks, dry | 30 g | about 15 g | USDA defatted soy flour (174275); check your pack |
| Masoor dal, raw | 50 g | 12.2 g | IFCT 2017 |
| Moong dal, raw | 50 g | 11.9 g | IFCT 2017 |
| Toor dal, raw | 50 g | 10.9 g | IFCT 2017 |
| Chickpeas (kabuli chana), cooked | 1 cup (164 g) | 14.5 g | USDA (173757) |
| Curd, whole milk | 1 cup (245 g) | 8.5 g | USDA (171284) |
| Milk, whole | 1 cup (244 g) | 7.7 g | USDA (171265) |
| Peanuts | 30 g | 7.1 g | IFCT 2017 |
| Egg, for eggetarians | 1 large (50 g) | 6.3 g | USDA (173424) |
Dal values are for raw weight, because that is what you measure before cooking. Our dal page shows protein for cooked servings.
Soya chunks are made from defatted soy flour, which USDA lists at 51.5 g protein per 100 g. Brands vary, so use the label on your pack.
What does an 80 g vegetarian protein day look like?
Here is one way a 65 kg vegetarian could reach about 1.2 g per kg using ordinary Indian food, with protein from IFCT 2017 and USDA:
- Breakfast: moong dal chilla made from 50 g raw moong dal (11.9 g) and 1 cup curd (8.5 g). About 20 g.
- Lunch: dal made from 50 g raw masoor dal (12.2 g) and 2 rotis made from 60 g atta (6.3 g). About 19 g.
- Snack: 30 g peanuts (7.1 g) and 1 cup milk (7.7 g). About 15 g.
- Dinner: 100 g paneer bhurji or sabzi (18.9 g) and 2 rotis from 60 g atta (6.3 g). About 25 g.
That adds up to about 79 g, before counting the small amounts in rice and vegetables. Adding 30 g of dry soya chunks to one meal takes it to about 94 g.
Spreading protein across meals also helps. The ISSN suggests about 0.25 g per kg per meal (20 to 40 g), every 3 to 4 hours, and Leidy et al. point to at least 25 to 30 g per meal.
Do pregnant women and teenagers need different amounts?
Yes. ICMR-NIN adds 9.5 g a day to the RDA in the second trimester of pregnancy, 22 g a day in the third trimester, and 16.9 g a day in the first six months of breastfeeding. Children and teenagers have separate age-based values.
Safety note: if you are pregnant or breastfeeding, under 18, or have kidney disease, diabetes or another medical condition, get your protein target from a doctor or registered dietitian rather than a general calculator.
Practical takeaway
- 0.83 g per kg is your floor, not your goal, if you are losing weight or training.
- Aim for 1.2 to 1.6 g per kg for weight loss, and up to about 2 g per kg if you lift weights regularly.
- Build each meal around a protein food: dal, chana, paneer, curd, soya or eggs.
- Combine cereals and pulses (roti with dal, rice with rajma) for complete protein.
- Food first. ICMR-NIN advises against relying on protein supplements; most people can reach their target from meals.