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Fitness pages say two grams per kilo. Your grandmother says dal is enough. The actual Indian recommendation sits between them, and for most people it is a much smaller number than the internet suggests.
That is it. Multiply your weight in kilos by 0.8 and by 1, and your daily target is somewhere in that range.
| If you weigh | Daily protein | Per meal (3 meals) |
|---|---|---|
| 50 kg | 40–50 g | ~15 g |
| 60 kg | 48–60 g | ~18 g |
| 70 kg | 56–70 g | ~21 g |
| 80 kg | 64–80 g | ~24 g |
Based on the ICMR-NIN Recommended Dietary Allowances for Indians, 2020. If you carry a lot of excess weight, work from a healthy target weight rather than your current one — ask a dietitian for that figure.
The calculator works out your protein and calorie targets from your height, weight, age and activity level.
Get my numbers →Most Indian diets are not catastrophically short on protein overall — they are badly distributed. A typical day looks like this:
That totals somewhere near 35 g. The gap is almost entirely in the morning. Fix breakfast and most people land inside the recommended range without changing anything else.
Spread it out. Your body uses protein better when it arrives across the day rather than in one large dinner. Aim for a similar amount at each meal instead of loading it all at night.
| Meal | Protein |
|---|---|
| Breakfast — 2 besan chilla + 1 katori curd | ~18 g |
| Lunch — 2 roti + 1 katori dal + sabzi + curd | ~18 g |
| Snack — 30 g roasted chana | ~6 g |
| Dinner — 2 roti + paneer sabzi (75 g paneer) | ~20 g |
| Total for the day | ~62 g |
Our calculations from ICMR-NIN Indian Food Composition Tables 2017, at standard home portions. No supplements, no protein powder, no special shopping.
Nothing on that list is unusual or expensive. That is the point — the recommended intake is reachable on an ordinary vegetarian Indian diet, provided breakfast carries its share.
Most people do not. The day above hits 62 g on dal, curd, chana, besan and paneer. Powder is a convenience for people who struggle to eat enough, not a requirement for health.
In people with healthy kidneys, normal high-protein eating has not been shown to cause kidney disease. But if you already have chronic kidney disease, this is completely different — your nephrologist sets your protein limit, and you should not raise it on the strength of anything you read online, including this page.
Protein is the raw material; training is the signal. Without the training stimulus, extra protein is simply extra calories.
Is 100 g of protein a day good for an Indian adult?
For a 60 kg adult that is roughly double the recommendation. It is not dangerous for healthy kidneys, but it is unnecessary unless you are training hard — and it usually crowds out vegetables and fibre.
How much protein is in one katori of dal?
About 7 g for a standard katori. One katori of curd is about 5 g, 100 g of paneer about 18 g, and 30 g of dry soya chunks about 16 g.
Can I get enough protein as a vegetarian in India?
Yes, comfortably. Dal, curd, paneer, chana, rajma, besan and soya are all ordinary Indian ingredients and all carry good protein. See the sample day above.
Log a normal day in the tracker, or describe your meals to the coach, and compare the total against your target.
Track today Ask the coachMeal figures are our own calculations from the raw-ingredient values above, at standard home portions. Ranges for older adults, athletes and pregnancy are general and are not a personal prescription. This article is educational information, not medical or nutrition advice — see a doctor and a registered dietitian before changing your diet.
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