How Much Protein Do You Need Per Day? A Simple Guide
Most healthy adults need roughly 0.8–1 g of protein per kg of body weight per day — so a 60 kg person needs about 48–60 g daily. Active individuals and older adults often need more, up to 1.2–1.6 g/kg. Both the World Health Organization (WHO) and India's ICMR-National Institute of Nutrition (ICMR-NIN) provide this general guidance for adults.
- The general adult RDA for protein is approximately 0.8–1 g per kg of body weight per day, as recommended by ICMR-NIN and WHO.
- Your actual need depends on body weight, age, activity level, and goals — athletes and older adults need more.
- Most Indians following a typical vegetarian diet may fall short of their daily protein target; plant diversity and smart combinations help close the gap.
- Spreading protein intake across meals (rather than eating it all at once) improves absorption and muscle protein synthesis.
- A convenient way to top up daily protein is a complete plant-based shake that delivers all essential amino acids in one serving.
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Why Protein Matters Every Single Day
Protein is not just a "gym supplement" — it is a structural and functional molecule essential for every cell in your body. It builds and repairs muscles, skin, hair, and nails. It makes enzymes, hormones, and antibodies. It even helps transport oxygen through the blood (haemoglobin is a protein).
Unlike fat or carbohydrates, your body does not store protein in a large reserve. Whatever is not used gets broken down or converted. That is why protein intake needs to be consistent — day after day, meal after meal — rather than something you load up on once a week.
For most Indians, protein is the most under-consumed macronutrient. A 2017 market study by the Indian Market Research Bureau found that 9 in 10 Indians do not meet their daily protein requirement. The gap is real — and understanding your personal number is the first step to closing it.
How Much Protein Per Day Do You Actually Need?
The standard benchmark comes from two authoritative sources:
- WHO: Recommends a safe protein intake of approximately 0.83 g per kg of body weight per day for healthy sedentary adults, as part of its population-level dietary guidance.
- ICMR-NIN: India's premier nutrition authority publishes dietary guidelines and recommended dietary allowances (RDAs) for the Indian population specifically, accounting for the predominantly plant-based diet pattern common in India. Their general guidance for adults aligns with the ~0.8–1 g/kg range.
These figures represent the minimum needed to prevent deficiency in a healthy, mostly sedentary adult. If you are active, pregnant, older, or recovering from illness, your requirements are higher.
Protein Needs by Bodyweight and Activity Level
The table below uses the general 0.8–1.6 g/kg range to show indicative daily targets. These are estimates — a qualified dietitian can give you a personalised figure.
| Body Weight | Sedentary Adult (~0.8 g/kg) |
Moderately Active (~1.0–1.2 g/kg) |
Active / Gym-goer (~1.4–1.6 g/kg) |
Older Adult (55+) (~1.0–1.2 g/kg) |
|---|---|---|---|---|
| 50 kg | 40 g | 50–60 g | 70–80 g | 50–60 g |
| 60 kg | 48 g | 60–72 g | 84–96 g | 60–72 g |
| 70 kg | 56 g | 70–84 g | 98–112 g | 70–84 g |
| 80 kg | 64 g | 80–96 g | 112–128 g | 80–96 g |
| 90 kg | 72 g | 90–108 g | 126–144 g | 90–108 g |
Note: Figures are indicative estimates based on general guidance from WHO and ICMR-NIN. Individual needs vary. Consult a registered dietitian for a personalised assessment.
Who Needs More Protein Than the Standard RDA?
Athletes and Regular Exercisers
Resistance training and endurance exercise both increase muscle protein breakdown. To rebuild and adapt, active individuals typically need 1.4–1.6 g of protein per kg of body weight, as outlined in guidance from the American College of Sports Medicine and covered in detail by Healthline's nutrition team. If you are working out 4–5 days a week, bumping your intake to 1.2–1.5 g/kg is a sensible starting point. See also our guide on how to build muscle on a vegetarian diet.
Older Adults (55+)
Sarcopenia — the gradual loss of muscle mass with age — starts in your 30s and accelerates after 60. Research published on PubMed / NCBI (NIH) consistently shows that older adults benefit from 1.0–1.2 g/kg or higher to preserve muscle, strength, and mobility.
Pregnant and Lactating Women
ICMR-NIN recommends additional protein during pregnancy and lactation to support foetal development and milk production. The exact additional amount varies by trimester. Pregnant women should always consult their obstetrician or dietitian before making dietary changes.
People Recovering from Illness or Surgery
Healing wounds, recovering from infections, or rebuilding tissue after surgery all demand higher protein. Hospital nutrition guidelines routinely recommend 1.2–1.5 g/kg or more in these situations — always under medical supervision.
How Do Most Indians Fall Short?
The typical Indian vegetarian diet is built around carbohydrates — rice, roti, potatoes. Dal and curd add protein, but often not enough to meet the full daily target. Consider a common lunch:
- 2 rotis — ~6 g protein
- 1 cup cooked dal — ~9 g protein
- 1 small bowl sabzi (vegetable) — ~2–3 g protein
- 100 g curd/dahi — ~3–4 g protein
Total: roughly 20–22 g — less than half the daily need of a 60 kg moderately active adult. Breakfast and dinner close the gap, but only partially unless you are deliberate about including protein at every meal.
The good news: India has excellent plant-based protein sources — rajma, chickpeas, soya, paneer, quinoa, and seeds — that are affordable and widely available. Building meals around these makes hitting your target much easier.
Protein Quality: Why "Complete" Matters
Not all protein is equal. Your body needs 9 essential amino acids it cannot make on its own. A "complete" protein contains all 9 in adequate amounts. Most animal proteins (meat, eggs, dairy) are complete. Most plant proteins are not — except soya, quinoa, and a few others.
The solution for vegetarians: combine protein sources. Rice + dal is a classic Indian example of complementary proteins that together provide a complete amino acid profile. Alternatively, blended plant proteins — like a combination of pea and brown rice protein — deliver a complete amino acid spectrum without any animal ingredients. Our deep-dive on the best plant-based protein sources in India covers this topic in full.
When Is the Best Time to Eat Protein?
Timing matters, but consistency matters more. Research suggests that muscle protein synthesis is optimised when protein is distributed across meals — roughly 20–40 g per sitting — rather than consumed all at once. A protein-rich breakfast (not just tea and toast) can make a meaningful difference to your daily total.
For people who exercise, consuming protein within a couple of hours post-workout supports muscle recovery. For more on this, read our article on the best time to drink a protein shake.
How to Hit Your Protein Target Each Day
Here is a practical approach for a 65 kg moderately active Indian adult targeting ~70–80 g protein per day:
- Breakfast: 2 eggs or a bowl of sprouts + curd — ~15–20 g
- Mid-morning: A handful of roasted chana or a small handful of nuts — ~5–8 g
- Lunch: Dal + sabzi + roti/rice + paneer or tofu — ~25–30 g
- Evening: A plant-based protein shake — ~20–25 g
- Dinner: Rajma/chole/soya + roti — ~15–20 g
That easily adds up to 80–100 g without any exotic or expensive foods. KABO's nutrition shake, for example, provides 25 g of complete plant protein (from brown rice + yellow pea) per serving — making it a convenient way to fill the mid-day or evening gap without elaborate meal prep. Explore a complete plant-based shake like KABO if you find it hard to hit your target through food alone.
Can You Eat Too Much Protein?
For healthy adults with normal kidney function, moderately high protein intakes (up to 2 g/kg) are generally considered safe, according to Mayo Clinic. The concern about kidney damage from high protein is primarily relevant to people who already have kidney disease — not to healthy individuals. That said, exceeding 2.5 g/kg without medical supervision offers no additional benefit for most people and may crowd out other nutrients.
If you have diabetes, kidney disease, or any chronic condition, speak with your doctor before significantly increasing protein intake.
A Quick Note on Protein Supplements in India
The Indian supplement market has grown rapidly, but quality varies. Look for products that are FSSAI-approved, third-party tested for heavy metals and contaminants, and transparent about their amino acid profile. Whole-food sources remain the gold standard; supplements work best as a practical top-up, not a replacement for real food.
Frequently asked questions
How much protein per day do I need if I am 60 kg?
A sedentary 60 kg adult needs approximately 48–60 g of protein per day (~0.8–1 g/kg) based on general WHO and ICMR-NIN guidance. If you exercise regularly, aim for 72–96 g (~1.2–1.6 g/kg). Spread this across 3–4 meals for best absorption. These are estimates — a registered dietitian can give you a personalised figure.
Is 100 g of protein per day too much for an Indian vegetarian?
For a 70–80 kg active adult, 100 g of protein per day is within a reasonable and safe range. For a 50 kg sedentary individual it would be above common RDA guidelines. Healthy adults with normal kidney function can generally tolerate higher intakes without harm, but consistently eating far above your calculated need offers little added benefit. Focus on meeting — not vastly exceeding — your target through varied whole foods.
What are the best vegetarian protein sources in India to meet daily needs?
Some of the best everyday vegetarian protein sources in India include moong dal and masoor dal (~7–9 g per cooked cup), rajma and chickpeas (~8–10 g per cooked cup), paneer (~18 g per 100 g), soya chunks (~52 g per 100 g dry), curd/dahi (~3–4 g per 100 g), and roasted chana (~19 g per 100 g). Combining these across meals gives a varied, complete amino acid profile. Read our full guide to plant-based protein sources in India for more options.
Do older adults need more protein than younger adults?
Yes. After around age 55, muscle breakdown accelerates (a process called sarcopenia), and the body becomes less efficient at using dietary protein. Most nutrition bodies, including guidance referenced by Harvard Health Publishing, suggest older adults aim for 1.0–1.2 g/kg or higher — meaningfully more than the baseline sedentary adult RDA — to maintain muscle mass and strength.
Can I get enough protein from a plant-based diet without supplements?
Yes, with planning. A varied plant-based diet including legumes, lentils, soya products, nuts, seeds, and dairy (if lacto-vegetarian) can meet daily protein needs. The key is eating enough of these foods consistently and combining sources for a complete amino acid profile. Supplements like a protein shake are a useful convenience but are not mandatory if your whole-food intake is adequate.
Does protein intake affect weight loss?
Higher protein intakes are associated with greater satiety, better preservation of lean muscle during a calorie deficit, and a modest thermic effect (your body burns more calories digesting protein than carbs or fat). This makes adequate protein an important tool for healthy weight management. For a full overview, see our healthy weight loss guide for India. Always combine a higher-protein diet with balanced overall nutrition rather than extreme restriction.
Disclaimer: The information in this article is for educational purposes only and does not constitute medical advice. Consult a registered dietitian or your doctor before making significant changes to your diet, especially if you are pregnant, have a medical condition, or take medications.
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