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Lesson 4 of 5
Your protein needs, shown as food
Direct answer: ICMR-NIN's recommended allowance for adults is 0.83g of protein per kg of body weight a day, whatever your activity level. For 65kg that is about 54g. The calculator then shows it as food using ICMR-NIN's My Plate values: about 20g from 85g raw pulses, 10g from 300ml milk or curd, and 6g from 35g nuts.
Consult a doctor or dietitian: these are general estimates for adults. They are not a plan for pregnancy, breastfeeding, children, illness or any medical condition.
What does a full day look like?
ICMR-NIN's vegetarian My Plate reaches about 72g from cereals, pulses, milk, vegetables and nuts together, more than the allowance for 65kg.
What about eggs or meat?
ICMR-NIN's non-vegetarian plate has about 15g protein from 70g chicken, meat or eggs.
FAQ
Do active people need more?
ICMR-NIN says the allowance applies regardless of activity.
Are these exact?
No, they are food-group averages from ICMR-NIN's tables.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, protein RDA PDF p. 75 / printed p. 58; Table 1.2a/1.2b My Plate for the Day, PDF p. 24 / printed p. 7
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General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.