How much protein do Indian vegetarians actually need?
ICMR puts the adult requirement at 0.83 g per kg of body weight — but adds a caveat for cereal-heavy vegetarian diets that most protein articles skip entirely.
Two claims circulate at once: that Indians are badly protein-deficient, and that the protein requirement is much lower than the supplement industry implies. The ICMR-NIN figures let you check both against something more solid than an advertisement.
The number
ICMR-NIN’s 2020 recommendations set the Recommended Dietary Allowance for protein at 0.83 g per kg of body weight per day for healthy adults, with an Estimated Average Requirement of 0.66 g/kg. For a 60 kg adult that is roughly 50 g of protein a day.1
Worth knowing
The caveat that matters: for people eating a cereal-based diet with lower-quality protein — which describes a large share of Indian vegetarian eating — the requirement is closer to 1 g per kg per day, and the guidance specifies a cereal : legume : milk ratio of about 3 : 1 : 2.5 for adequate protein quality.
That is the sentence to take away. The headline 0.83 g/kg assumes you are getting reasonable protein quality. If your day is mostly rice and roti with a small dal, you are both below the quantity and below the quality the figure assumes.1
Where vegetarians can actually get it
| Food | Protein per 100 g | A realistic serving |
|---|---|---|
| Soya chunks (dry) | 52 g | 30 g dry ≈ 15.6 g protein |
| Paneer | 18.3 g | 50 g ≈ 9.2 g protein |
| Besan (gram flour) | 22.4 g | 40 g chilla ≈ 9 g protein |
| Toor dal (cooked) | 7.6 g | 1 katori, 150 g ≈ 11.4 g protein |
| Curd | 3.3 g | 1 katori, 150 g ≈ 5 g protein |
| Milk (toned) | 3.1 g | 1 glass, 200 ml ≈ 6.2 g protein |
Values from our food database. Serving weights are typical, not standardised.
Adding these up is less intuitive than it looks, which is the point of the meal calculator — build the day you actually eat and see whether it clears your target.
On protein supplements
ICMR-NIN’s 2024 dietary guidelines explicitly discourage protein supplements for muscle building, and recommend obtaining good-quality protein and essential amino acids through appropriate combinations of foods instead. For most people the gap is closed by adding a second dal, a bowl of curd, or soya to an existing meal, at lower cost than powder.2
Worth being careful about
Higher protein intakes are commonly used for muscle gain and during weight loss, and are generally well tolerated in healthy adults — but if you have chronic kidney disease or any condition affecting protein handling, targets must be set by your clinician, not by a calculator.
Common questions
How much protein do I need per day?
ICMR-NIN sets the adult RDA at 0.83 g per kg of body weight — about 50 g for a 60 kg adult. On a cereal-heavy vegetarian diet, roughly 1 g per kg is the more realistic target because of protein quality.
Can I get enough protein without eggs or meat?
Yes, but it takes deliberate combining rather than luck. Pulses, dairy, soya and gram flour across the day, in roughly the cereal : legume : milk proportions ICMR describes, get most people there.
Do I need whey protein?
ICMR-NIN discourages protein supplements for muscle building and recommends food combinations instead. A supplement is a convenience, not a requirement, and it is usually the most expensive gram of protein you can buy.
Is soya safe to eat every day?
Soya is a complete protein and is eaten daily in many populations. If you have a thyroid condition or are on thyroid medication, discuss timing with your clinician.
References
How this page was made
Written from primary sources and reviewed against them. General information only — not a diagnosis, and not a treatment plan. If you are managing a medical condition, are pregnant, or take prescribed medication, talk to a professional who can see your full picture before changing what you eat.