The Baseline for Everyone
Let's start with the official foundation. The Indian Council of Medical Research (ICMR) sets the Recommended Dietary Allowance (RDA) for a healthy but largely sedentary adult at 0.83 grams of protein per kilogram of body weight. For a 65 kg man, that’s
about 54 grams daily; for a 55 kg woman, it's around 46 grams. This amount is designed to prevent deficiency—it’s the minimum you need for basic functions like tissue repair, immune support, and hormone production. However, many experts now see this as a floor, not an optimal target, especially since many Indian diets rely on plant-based proteins which can be less easily absorbed by the body.
For the Sedentary Desk Routine
If your day involves long hours at a desk with minimal physical activity, the baseline RDA of 0.83 g/kg is a solid starting point. Some newer analyses suggest nudging this slightly higher to 1.0 g/kg to better support overall health, even without formal exercise. The key takeaway is that even a sedentary body requires a steady supply of protein for essential maintenance. However, significantly over-consuming protein without physical activity to put it to use is not beneficial and may add unnecessary calories. The focus should be on including high-quality protein sources in your meals, rather than simply eating more.
For the Moderately Active Lifestyle
This category covers a wide range of people: those who hit the gym a few times a week, enjoy long walks, play a weekend sport, or have a physically demanding job. For this group, the science is clear that protein needs increase. Recent reviews and updated guidelines suggest a target of 1.2 to 1.6 grams of protein per kilogram of body weight. This extra protein helps repair muscle tissue broken down during exercise, supports stronger body composition, and improves recovery. For a 65 kg person, this translates to a range of 78 to 104 grams per day. Spreading this intake across your meals, aiming for 20-30 grams each time, appears to be more effective than consuming most of it in one large dinner.
For the Serious Athlete or Bodybuilder
Individuals engaged in intense resistance training or endurance sports require the most protein to support muscle growth, repair, and performance. The scientific consensus for this group lands between 1.6 to 2.2 grams of protein per kilogram of body weight. Research shows that consuming protein beyond 1.6 g/kg does not appear to build more muscle for most people, though the upper end of the range might be beneficial during periods of intense training or when in a calorie deficit to lose fat while preserving muscle mass. For an 80 kg athlete, this means aiming for roughly 128 to 176 grams per day.
Adjusting for Age
Protein needs don't stay static throughout life. After age 50, we begin to naturally lose muscle mass and strength, a process called sarcopenia. To counteract this, recent research strongly recommends that older adults increase their protein intake, even if they aren't very active. The suggested range for adults over 65 is about 1.0 to 1.2 grams per kilogram of body weight, and sometimes as high as 1.5 g/kg. This higher intake is crucial for maintaining mobility, bone health, and physical independence. Experts recommend aiming for 25-30 grams of high-quality protein with each meal to best stimulate muscle maintenance.
