How much protein do you need?

Direct answer: ICMR-NIN gives an average requirement of 0.66g of protein per kg of body weight a day and a recommended allowance of 0.83g per kg for adults. For a 65kg person that is about 43g and 54g a day. A diverse diet of cereals, pulses, milk, nuts and, if you eat them, eggs and meat meets this.

Can a vegetarian diet meet protein needs?

Yes. ICMR-NIN says the required quantity is easily met from a diverse daily diet, even one of plant foods only; combining cereals and pulses improves quality.

Do I need protein supplements?

ICMR-NIN says consuming a lot of protein, especially as supplement powders, is not advisable, and most needs can be met from food. It also notes that whey protein is rich in branched chain amino acids (BCAAs), and that recent evidence suggests BCAAs may increase the risk of certain non-communicable diseases (NCDs); ask your doctor before using supplements.

Can too much protein be a problem?

ICMR-NIN notes people with existing kidney disease should take diets with a lot of protein with care; check with your doctor.

FAQ

Does a protein bar count?

Yes, as part of the day's food; read its label like any other.

Does protein need change with age?

Requirements vary with life stage; ask a dietitian.

Further reading

• What is protein?

Sources

• ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 8, EAR/RDA and 65kg example, PDF p. 75 / printed p. 58; protein sources and supplements, PDF p. 76 / printed p. 59; protein-heavy diets and kidney disease, PDF p. 77 / printed p. 60