How much protein per day to lose weight (Indian diet)
To lose weight without losing muscle, aim for 1.2-1.6 g of protein per kg of body weight a day: 72-96 g at 60 kg, 90-120 g at 75 kg. The ICMR-NIN baseline for maintenance is 0.83 g/kg. If your BMI is above 25, use the weight at BMI 25 instead of your current weight.
Protein per day by weight
| Weight | Maintain (0.83 g/kg) | Weight loss (1.2-1.6) | Muscle gain (1.6-2.2) |
|---|---|---|---|
| 45 kg | 37 g | 54-72 g | 72-99 g |
| 50 kg | 42 g | 60-80 g | 80-110 g |
| 55 kg | 46 g | 66-88 g | 88-121 g |
| 60 kg | 50 g | 72-96 g | 96-132 g |
| 65 kg | 54 g | 78-104 g | 104-143 g |
| 70 kg | 58 g | 84-112 g | 112-154 g |
| 75 kg | 62 g | 90-120 g | 120-165 g |
| 80 kg | 66 g | 96-128 g | 128-176 g |
| 90 kg | 75 g | 108-144 g | 144-198 g |
| 100 kg | 83 g | 120-160 g | 160-220 g |
Sample vegetarian day for 72 g
| Food | Serving | Servings | Protein |
|---|---|---|---|
| Dal (cooked lentils) | 1 katori, 150 g | 2 | 27 g |
| Paneer | 100 g | 1 | 18.3 g |
| Curd | 1 katori, 150 g | 2 | 10.4 g |
| Milk | 1 glass, 250 ml | 1 | 8.3 g |
| Soya chunks (dry weight) | 30 g | 1 | 15.6 g |
Total 79.6 g.
Sample eggetarian day for 90 g
| Food | Serving | Servings | Protein |
|---|---|---|---|
| Egg | 1 large | 2 | 12.6 g |
| Dal (cooked lentils) | 1 katori, 150 g | 2 | 27 g |
| Paneer | 100 g | 1 | 18.3 g |
| Curd | 1 katori, 150 g | 2 | 10.4 g |
| Milk | 1 glass, 250 ml | 1 | 8.3 g |
| Soya chunks (dry weight) | 30 g | 1 | 15.6 g |
Total 92.2 g.
Sample non-veg day for 90 g
| Food | Serving | Servings | Protein |
|---|---|---|---|
| Chicken breast (cooked) | 100 g | 1 | 31 g |
| Fish (cooked) | 100 g | 1 | 22 g |
| Egg | 1 large | 2 | 12.6 g |
| Dal (cooked lentils) | 1 katori, 150 g | 2 | 27 g |
Total 92.6 g.
Method and sources
Maintain 0.83 g/kg: ICMR-NIN Nutrient Requirements for Indians, 2020. Weight loss 1.2-1.6 g/kg: range used in energy-deficit studies to protect lean mass (Leidy HJ et al., Am J Clin Nutr 2015;101:1320S). Muscle gain 1.6-2.2 g/kg: ISSN position stand (Jager R et al., JISSN 2017;14:20). Food protein: USDA FoodData Central x household serving. People with kidney disease need a doctor's target.
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Common questions
How much protein does an Indian vegetarian need to lose weight?
1.2 to 1.6 g per kg of body weight a day, for example 72-96 g at 60 kg. Dal, chana, rajma, paneer, soya chunks, curd and milk can reach it.
Is 0.8 g protein per kg enough?
It is the maintenance baseline (ICMR-NIN 0.83 g/kg). During weight loss, more protein (1.2-1.6 g/kg) helps protect muscle.