you need about 0.83 g of protein per kg of body weight per day, says ICMR-NIN. Weigh 60 kg? That's about 50 g a day.
Protein is your body's repair crew. It fixes muscles, skin and hair, and keeps you full. Ever felt starving by 11 am after a plate of poha? That's often a protein gap.
How much protein do I need for my weight?
|
Your weight |
Protein per day |
|
50 kg |
about 42 g |
|
60 kg |
about 50 g |
|
70 kg |
about 58 g |
|
80 kg |
about 66 g |
There's no need to go over your number. It already has a safety margin built in.
Do women need less protein than men?
Not per kilogram. The rule is the same for everyone; men often need more grams only because they tend to weigh more. Pregnancy and breastfeeding need extra, so ask your doctor for your number.
Do you need protein powder?
Probably not. ICMR-NIN's Dietary Guidelines for Indians say most people, even most athletes, can get enough protein from food, and advise against supplements for building muscle.
People recovering from illness or doing heavy physical work may need more; a dietitian can help. If you have kidney disease, check with your doctor before eating more protein.
How do you get enough protein from Indian food?
Add a little protein to every meal, especially breakfast.
-
Breakfast: add curd, a glass of milk or a handful of peanuts, or try a moong chilla.
-
Lunch and dinner: dal-chawal, rajma-rice or idli-sambar. Grains and pulses fill each other's gaps, like two halves of a jigsaw. ICMR-NIN's guidelines suggest about three parts cereal to one part pulse.
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Snacks: roasted chana instead of biscuits.
Where DailyKin fits
Running late? One 75 g DailyKin bowl has about 20–22 g of protein from oats or barley, nuts, seeds and soy, and about 26–28 g when you add 150–200 ml of milk. That's roughly half a 60 kg adult's day, with no stove involved.
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Quick questions
Is more protein always better? Not really. Once you hit your number, extra doesn't add much.
Can vegetarians get enough? Yes. Dal, milk, curd, paneer, nuts and soy do the job.
Will protein make me bulky? No. That takes strength training, not an extra katori of dal.
How we checked this: every figure here comes from ICMR-NIN's published guidelines, listed below. General information, not medical advice. If you have a health condition, check with your doctor or dietitian first.
Last updated 25 October 2026.