How it works
Most Indian diets are low in protein. The RDA is 0.8 g per kg of body weight, but active people need 1.2–1.6 g/kg, and during fat loss or muscle building 1.6–2.2 g/kg helps protect and build muscle.
Frequently asked questions
What are good vegetarian protein sources?
Paneer, dal, soya chunks, tofu, curd, Greek yogurt, sprouts and whey protein.
Is too much protein harmful?
For healthy people, up to about 2.2 g/kg is considered safe. People with kidney disease should consult their doctor.
These calculators give estimates for general guidance only and are not medical advice. Please consult a doctor for health concerns.