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How much protein do I need a day?
ICMR-NIN (2020) recommends about 0.83 g of protein per kg of body weight a day for a healthy adult, and this calculator uses the same. It uses more in two cases:
- 1.0 g per kg when you are losing weight, to help keep muscle
- 1.2 g per kg if you train hard
With kidney disease, check with your doctor first.
How this works
For a healthy adult, ICMR-NIN (2020) recommends about 0.83 g of protein per kg of body weight a day, and that is what this calculator uses for staying healthy. When you're losing weight it uses 1.0 g per kg, which helps keep muscle while the fat comes off, and 1.2 g per kg if you train hard. Above 120 kg it counts 120 kg, because at a high weight much of it is not muscle. If you have kidney disease, check with your doctor before eating more protein.
A number is a starting point, not a plan. On a free call, Puja looks at it with your reports and your routine.
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