Protein by body weight
Find your weight, read across. The first column is the requirement; the rest are training targets.
| Body weight | ICMR–NIN RDA (0.83 g/kg) | Active (1.0–1.2) | Training (1.4–1.8) | Fat loss (1.6–2.0) |
|---|---|---|---|---|
| 45 kg | 37 g | 45 – 54 g | 63 – 81 g | 72 – 90 g |
| 50 kg | 42 g | 50 – 60 g | 70 – 90 g | 80 – 100 g |
| 55 kg | 46 g | 55 – 66 g | 77 – 99 g | 88 – 110 g |
| 60 kg | 50 g | 60 – 72 g | 84 – 108 g | 96 – 120 g |
| 65 kg | 54 g | 65 – 78 g | 91 – 117 g | 104 – 130 g |
| 70 kg | 58 g | 70 – 84 g | 98 – 126 g | 112 – 140 g |
| 75 kg | 62 g | 75 – 90 g | 105 – 135 g | 120 – 150 g |
| 80 kg | 66 g | 80 – 96 g | 112 – 144 g | 128 – 160 g |
| 85 kg | 71 g | 85 – 102 g | 119 – 153 g | 136 – 170 g |
| 90 kg | 75 g | 90 – 108 g | 126 – 162 g | 144 – 180 g |
| 95 kg | 79 g | 95 – 114 g | 133 – 171 g | 152 – 190 g |
| 100 kg | 83 g | 100 – 120 g | 140 – 180 g | 160 – 200 g |
| 105 kg | 87 g | 105 – 126 g | 147 – 189 g | 168 – 210 g |
| 110 kg | 91 g | 110 – 132 g | 154 – 198 g | 176 – 220 g |
ICMR–NIN, Nutrient Requirements for Indians (2020); ISSN position stand on protein and exercise (2017). General information only — not medical advice. These calculators use published population formulas; they cannot account for your individual health. Consult a doctor before major diet or exercise changes. See data & method for every formula, and sources for the citation dates.
SOURCE·WHO Asian-Indian BMI cutoffs·REVIEWED JUL 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people. New work goes up on Instagram before it reaches a page here.
Following changes nothing here — every page stays open, with no account and no wall.
