Protein calculator
How much protein a day suits you depends mostly on your body weight and how much you train. This counts protein from all your food: dal, milk, paneer, eggs, meat and any shake together.
Quick reference
| Body weight | Little or no exercise | Strength training or regular sport |
|---|---|---|
| 45 kg | 37 g | 63 to 90 g |
| 50 kg | 42 g | 70 to 100 g |
| 55 kg | 46 g | 77 to 110 g |
| 60 kg | 50 g | 84 to 120 g |
| 65 kg | 54 g | 91 to 130 g |
| 70 kg | 58 g | 98 to 140 g |
| 75 kg | 62 g | 105 to 150 g |
| 80 kg | 66 g | 112 to 160 g |
| 85 kg | 71 g | 119 to 170 g |
| 90 kg | 75 g | 126 to 180 g |
| 100 kg | 83 g | 140 to 200 g |
Where the numbers come from
Little or no exercise: 0.83 g per kg a day. This is the safe level of protein intake for healthy adults in the WHO, FAO and UNU report [1], which ICMR-NIN uses as the Recommended Dietary Allowance for Indian adults [2].
Strength training or regular sport: 1.4 to 2.0 g per kg a day. The International Society of Sports Nutrition finds this range enough for most people who exercise to build and keep muscle [3].
You can reach these amounts from food alone; a protein shake is one convenient way to fill a gap. To see which protein gives you the most for your money, use our price per 100 g protein comparison.
General information for healthy adults, not medical advice. If you are under 18, pregnant or breastfeeding, take medicines or have a medical condition, ask your doctor before using supplements.
Sources
- Protein and amino acid requirements in human nutrition (WHO Technical Report Series 935, 2007) (WHO, FAO and UNU)
- Nutrient Requirements for Indians 2020: brief note (ICMR-National Institute of Nutrition)
- International Society of Sports Nutrition position stand: protein and exercise (Jäger et al., 2017) (Journal of the International Society of Sports Nutrition)