Last checked: 10 October 2026
Enter your weight to see roughly how much protein you need each day. The calculator multiplies your weight by the ICMR-NIN recommendation. It runs in your browser and doesn’t store anything.
How the number is worked out
ICMR-NIN’s Nutrient Requirements for Indians (2020) sets the recommended protein intake for healthy adults at 0.83 g per kg of body weight per day. The same document notes that people eating a low-quality, mostly cereal-based diet should aim for about 1 g per kg. The second option in the calculator uses that figure.
| Body weight | At 0.83 g/kg | At 1.0 g/kg |
|---|---|---|
| 50 kg | ~42 g | 50 g |
| 60 kg | ~50 g | 60 g |
| 70 kg | ~58 g | 70 g |
| 80 kg | ~66 g | 80 g |
What does 50 g of protein look like?
An example day, using approximate values:
- Breakfast: 2 moong dal chillas with curd
- Lunch: dal + sabzi + 2 roti + a katori of curd
- Snack: roasted chana
- Dinner: paneer bhurji (or 2-egg bhurji / chicken curry) + roti + salad
For the details, see the vegetarian and non-veg protein guides.
Who this is not for
This is a general guide for healthy adults. Children, pregnant or breastfeeding women, older adults, athletes in heavy training and anyone with kidney or liver disease have different needs and should ask a doctor or dietitian.
Sources
- ICMR-NIN, Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements (2020), brief note (PDF)