Protein in common foods: 1 egg ≈ 6 g · 100 g paneer ≈ 18 g · 100 g chicken breast ≈ 31 g · 1 cup cooked dal ≈ 9 g · 100 g soya chunks ≈ 52 g · 1 cup milk ≈ 8 g.
| Goal | Per kg | For 70 kg |
|---|---|---|
| Sedentary adult (RDA) | 0.8 g/kg | 56 g |
| Older adult (65+) | 1 g/kg | 70 g |
| Moderately active | 1.2 g/kg | 84 g |
| Weight loss (keep muscle) | 1.6 g/kg | 112 g |
| Strength training / muscle gain | 1.8 g/kg | 126 g |
| Pregnancy (2nd–3rd trimester) | 1.1 g/kg | 77 g |
Protein builds and repairs muscle, supports the immune system and keeps you feeling full. How much you need depends on your body weight and how active you are.
Enter your weight and activity level to see a daily protein target in grams.
| Weight | 70 kg |
| Activity Level | Moderately Active |
| Daily protein target | 84 g a day |
| Per meal (3 meals) | 28 g |
| Range for your activity | 70 – 98 g |
| Calories from protein | 336 kcal |
| Indian RDA (ICMR, 0.83 g/kg) | 58 g a day |
84 g a day; 28 g per meal.
Try this example →| Weight | 70 kg |
| Activity Level | Athlete / Strength Training |
| Daily protein target | 112 g a day |
| Per meal (3 meals) | 37 g |
| Range for your activity | 98 – 126 g |
| Calories from protein | 448 kcal |
| Indian RDA (ICMR, 0.83 g/kg) | 58 g a day |
112 g a day.
Try this example →| Weight | 55 kg |
| Activity Level | Sedentary |
| Daily protein target | 44 g a day |
| Per meal (3 meals) | 15 g |
| Range for your activity | 44 – 55 g |
| Calories from protein | 176 kcal |
| Indian RDA (ICMR, 0.83 g/kg) | 46 g a day |
44 g a day.
Try this example →Very high intakes may strain the kidneys in people with kidney disease. Most healthy people do well within these ranges.
Dal, paneer, curd, eggs, chicken, fish, soy, nuts and seeds.
Yes. Including protein at each meal helps muscle repair and appetite control.
0.8 g per kg of body weight for sedentary adults, 1.2 g/kg if active and 1.6–2.2 g/kg for muscle gain. A 70 kg person needs 56–112 g.
About 1.6 g per kg helps keep muscle while you lose fat.