Protein per day by weight
| Body weight | ICMR RDA (0.83 g/kg) | Active (1.4 g/kg) | Muscle gain (2.0 g/kg) |
|---|---|---|---|
| 40 kg | 33 g | 56 g | 80 g |
| 45 kg | 37 g | 63 g | 90 g |
| 50 kg | 42 g | 70 g | 100 g |
| 55 kg | 46 g | 77 g | 110 g |
| 60 kg | 50 g | 84 g | 120 g |
| 65 kg | 54 g | 91 g | 130 g |
| 70 kg | 58 g | 98 g | 140 g |
| 75 kg | 62 g | 105 g | 150 g |
| 80 kg | 66 g | 112 g | 160 g |
| 85 kg | 71 g | 119 g | 170 g |
| 90 kg | 75 g | 126 g | 180 g |
| 95 kg | 79 g | 133 g | 190 g |
| 100 kg | 83 g | 140 g | 200 g |
Which column applies to you?
- 0.83 g/kg is ICMR-NIN's requirement for healthy adults and covers most people with ordinary activity.
- About 1.4 g/kg is a common target for people who exercise regularly.
- Up to 2.0 g/kg is used by people doing heavy strength training to build muscle.
Pregnancy, breastfeeding, older age and medical conditions such as kidney disease change protein needs, so follow your doctor's or dietitian's advice in those cases.
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Open the Protein Intake CalculatorFrequently asked questions
How much protein does a 60 kg person need?
About 50 g a day at ICMR's 0.83 g/kg; more if very active.
Is 2 g of protein per kg safe?
For healthy adults doing heavy training it is commonly used; people with kidney problems should ask their doctor first.
Sources
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Written and reviewed by the editorial team at Evavel Private Limited. Found an error? Email care@calculations.one.