How to calculate your daily protein needs based on body weight and activity

Protein intake is a major part of discussions about fitness, weight control, and healthy ageing, but daily needs vary from person to person.

Calculating Needs

According to Dt Amreen Sheikh, who is the Chief Dietician at KIMS Hospitals in Thane, protein requirements depend mainly on body weight alongside other factors. For a healthy adult, the ICMR-NIN guideline suggests about 0.83 grams of protein for every kilogram of body weight each day. This means a person who weighs 60 kilograms needs roughly 50 grams of protein daily. However, this number does not apply equally to everyone. Personal needs shift based on age, physical activity levels, and life stages.

Activity and Diet

Individuals who work out often, older adults, and people trying to keep their muscle mass usually need more protein than adults who live a mostly seated lifestyle. Building or keeping muscle requires more than just eating extra protein. It also takes resistance training, enough total calories, and a balanced mix of carbohydrates and healthy fats. Spreading protein across multiple meals uses it more efficiently than eating one large meal. This habit also helps people reach their daily goals without depending too much on shakes or supplements. Everyday foods can easily meet these needs. Good options include dal, beans, chickpeas, rajma, soy, paneer, curd, milk, eggs, fish, chicken, nuts, and seeds.

Context

Experts often advise looking at total diet quality and consistent daily intake rather than chasing very high protein amounts. Pairing foods like roti with dal or rice with rajma helps improve the overall protein quality of vegetarian meals.