How Much Protein Per Day Do You Need? A Vegetarian Indian Guide

How much protein per day do you need? Most healthy adults need about 0.8 g of protein per kilogram of body weight, so a 60 kg woman needs roughly 48–50 g and a 70 kg man about 56–58 g. Active people, pregnant women and older adults need more. A vegetarian Indian thali can meet these needs when you plan it a little.

How much protein per day do adults need?

Your protein need depends mainly on your body weight. The Indian Council of Medical Research and National Institute of Nutrition (ICMR-NIN) 2020 guideline suggests about 0.83 g per kg of body weight per day for healthy adults. The US Institute of Medicine figure is very close, at 0.8 g per kg.

To find your number, multiply your healthy body weight in kg by 0.8. If you are carrying extra weight, many dietitians use a healthy target weight rather than your current weight, so the figure is not inflated. You can skip the maths and use our free protein calculator, which adjusts for age, activity and pregnancy.

Here is what that looks like in real life:

• A 50 kg woman: about 40–42 g a day
• A 60 kg woman: about 48–50 g a day
• A 70 kg man: about 56–58 g a day
• An 80 kg man: about 64–66 g a day

These are amounts that cover the needs of nearly all healthy people. They are a floor for good health, not a ceiling, and many people do well eating somewhat more.

Protein needs by life stage and activity

One number does not fit everyone. Your body uses protein to build and repair muscle, make enzymes and hormones, support immunity and grow new tissue. When any of these jobs gets bigger, so does your requirement.

Active people and gym-goers

If you walk daily or do light yoga, the standard 0.8 g per kg is usually enough. If you do regular strength training, running, sports or heavy physical work, sports nutrition guidance commonly suggests about 1.2–2.0 g per kg per day. A 65 kg person who lifts weights four times a week might aim for 80–110 g. Higher amounts make sense only alongside real training; extra protein alone does not build muscle.

Pregnancy and breastfeeding

During pregnancy your body builds the baby, the placenta and extra blood. ICMR-NIN 2020 recommends an extra 9.5 g a day in the second trimester and an extra 22 g a day in the third trimester, on top of your normal need. During breastfeeding, the extra is about 17 g a day for the first six months and about 13 g a day after that. In practice, one more katori of dal and a glass of milk or bowl of curd covers most of the gap.

Older adults

After about 60, muscle is lost more easily and the body responds less strongly to protein in meals. Many geriatric nutrition experts suggest 1.0–1.2 g per kg for healthy older adults to help protect strength and balance. Older people often eat less overall, so protein-dense foods such as paneer, curd, milk and soft-cooked dal are especially useful. If you have kidney disease, do not raise protein without your doctor’s advice.

Children and teens

Children need more protein per kg than adults because they are growing, but the total grams are smaller. A varied diet with milk, dal and curd usually covers it. Teens who play sport or are in a growth spurt may need more, so regular meals and snacks matter.

Vegetarian Indian protein sources: grams per serving

A common worry is that vegetarian diets cannot supply enough protein. The everyday Indian kitchen already has plenty of good sources. The table below gives approximate values for common serving sizes. Actual amounts vary with the variety, how thick the dal is and how much water is used in cooking.

For a wider list with nutrients beyond protein, browse our Food A–Z guide. If you eat eggs, one egg adds about 6 g of high-quality protein.

A sample 60 g vegetarian day

• Breakfast: moong dal chilla (2) with curd – about 15 g
• Mid-morning: a small handful of roasted chana – about 6 g
• Lunch: 2 roti, 1 katori dal, sabzi, 1 cup curd – about 19 g
• Evening: 1 glass milk or chaas with peanuts – about 8–10 g
• Dinner: 2 roti with paneer bhurji (50 g paneer) – about 15 g

That adds up to roughly 63–65 g, without any special powders.

Combining proteins: why roti and dal work so well

Protein is made of amino acids. Your body can make some of them, but nine, called essential amino acids, must come from food. Animal foods, milk, paneer, curd and soya contain all nine in good proportions. Most other plant foods are lower in one or two.

Cereals such as wheat, rice, bajra and jowar are low in an amino acid called lysine but have reasonable amounts of methionine. Pulses such as dal, chana and rajma are the opposite. When you eat them together, each fills the other’s gap. That is why traditional pairings like dal-chawal, rajma-rice, khichdi, idli-sambar and roti with chana are nutritionally smart.

You do not need to combine them on the same plate every time. Your body keeps a short-term pool of amino acids, so eating a mix of cereals, pulses and dairy across the day is enough. A rough guide is about one part pulse to three or four parts cereal, which is close to a normal Indian meal.

Spreading protein across your meals

Many Indian diets are light on protein at breakfast and heavy in the evening. Tea with biscuits, or poha on its own, may give only 3–5 g. Your muscles respond best when each main meal has a decent amount, often suggested as about 20–30 g for adults, though smaller amounts still count.

Simple swaps help:

• Add peanuts and a side of curd to poha or upma.
• Choose besan or moong dal chilla over plain paratha.
• Mix ragi or jowar flour with a little besan or soya flour for roti.
• Keep roasted chana, makhana or peanuts as a snack instead of namkeen.
• Drink chaas or a glass of milk in the afternoon.

Spreading protein also keeps you fuller for longer, which can help if you are trying to manage your weight. To check how your day adds up, enter your details in the HealthSensibly protein calculator and compare the target with what you usually eat.

Common protein myths

“Vegetarians cannot get enough protein”

Not true. A vegetarian who eats dal, dairy and some soya, chana or peanuts daily can meet the recommended amount. The real problem is usually small portions of dal and too much refined cereal, not the vegetarian diet itself.

“More protein always means more muscle”

Muscle grows when you train it and eat enough total calories. Beyond about 1.6–2.0 g per kg, extra protein gives little added benefit for most people and is simply used for energy.

“High protein damages healthy kidneys”

For people with healthy kidneys, moderately higher protein intakes from food are generally considered safe. If you have chronic kidney disease, diabetes with kidney changes or high blood pressure, your doctor may advise limiting protein, so ask before increasing it.

“You need protein powder”

Powders are a convenience, not a requirement. Most people reach their target with food. If you choose a supplement, check the label for added sugar and talk to a dietitian first, especially during pregnancy.

“Dal alone is enough protein”

A watery katori of dal may give only 4–5 g. Thicker dal, a second serving or adding curd and paneer makes a bigger difference than most people expect.

Signs you may not be getting enough protein

Mild shortfalls are common and often go unnoticed. Possible signs include feeling hungry soon after meals, slow recovery after exercise, loss of muscle or strength, brittle nails, thinning hair and wounds that heal slowly. These signs have many other causes too, such as thyroid problems, anaemia or vitamin deficiencies, so they are a reason to review your diet and see a doctor, not to self-diagnose.

When to see a doctor

See a doctor or registered dietitian if you notice any of the following:

• Swelling of the feet, legs, face or belly that you cannot explain
• Unplanned weight loss or visible muscle wasting
• Frequent infections, or wounds that do not heal
• Foamy urine, reduced urine or swelling around the eyes, which can signal kidney problems
• Poor weight gain during pregnancy, or a child who is not growing as expected
• Very low appetite in an older adult, with falls or weakness

Also get advice before changing your protein intake if you have kidney or liver disease, gout, or are on a medically supervised diet. You can explore more free checks on our health tools page.

Frequently asked questions

How much protein per day do I need to lose weight?

When cutting calories, many people do well with about 1.0–1.2 g per kg of healthy body weight, because protein helps you feel full and protects muscle. Pair it with enough vegetables and regular activity, and check with your doctor if you have a medical condition.

Is 100 g of protein a day too much for a vegetarian?

For an active adult who trains hard, 100 g can be reasonable. For a lightly active 55 kg person, it is more than needed. It is not harmful for healthy kidneys, but it is not necessary either.

Which vegetarian food has the most protein?

Soya chunks are among the richest, with about 15 g in a 30 g dry serving. Paneer, tofu, hung curd, chana and rajma are also excellent everyday choices.

Can I get enough protein during pregnancy as a vegetarian?

Yes. Adding an extra katori of dal, a bowl of curd and a glass of milk usually covers the additional 9.5–22 g a day. Your doctor or dietitian can check your weight gain and adjust your plan.

Sources

• ICMR-National Institute of Nutrition, Hyderabad
• MedlinePlus: Protein in diet
• World Health Organization: Healthy diet
• NHS: Eat well