Protein Intake Calculator
How many grams of protein you need a day, per meal, with common Indian food examples.
Result
How to use
- 1
Enter your body weight.
- 2
Pick the option that matches your activity or goal.
- 3
See your daily protein target, per-meal amount and food ideas.
Questions
How much protein does an Indian adult need?
ICMR-NIN (Nutrient Requirements for Indians, 2020) recommends 0.83 g of good-quality protein per kg of body weight a day for healthy adults. People who exercise regularly or lift weights need more — about 1.2 to 2.2 g per kg.
Can vegetarians get enough protein?
Yes. Combine dal or rajma with rice or roti, and add paneer, curd, milk, soya chunks, peanuts and sprouts. Mixing cereals and pulses improves protein quality.
Is too much protein harmful?
Up to about 2 g per kg is considered safe for healthy people. If you have kidney disease or diabetes with kidney problems, ask your doctor before increasing protein.
About this Protein tool
Protein Intake Calculator — How many grams of protein you need a day, per meal, with common Indian food examples. It is one of 200 free tools on namasivayam.in, made by software engineer Namasivayam Vadivelan for everyday use in India.
Everything is calculated instantly in your browser: nothing you type or upload is sent to any server, there is no sign-up, and it works on mobile and desktop. Enter your body weight.
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Results are estimates to help you plan. They are not financial, tax or medical advice.