How to calculate your daily protein requirement

Protein has gained significant attention in discussions about fitness, weight loss, and healthy aging. However, determining the exact amount of protein needed daily varies among individuals. Dt. Amreen Sheikh, Chief Dietician at KIMS Hospitals, Thane, explains that protein requirements are primarily based on body weight, but other factors like age, physical activity level, and life stage also play a role.

For a healthy adult, the ICMR-NIN recommends about 0.83 grams of protein per kilogram of body weight each day. For example, a person weighing 60 kg would need approximately 50 grams of protein per day based on this guideline. But this is not a universal rule. People who engage in regular exercise, older adults, and those aiming to maintain muscle mass may require more protein than sedentary adults.

To calculate your protein needs, a simple method is to multiply your body weight in kilograms by the recommended protein intake per kilogram. For instance, a 60-kg adult following the general recommendation of 0.83 grams per kilogram would need around 50 grams of protein daily. However, individuals who regularly exercise may need more protein depending on the type, intensity, and frequency of their training, as well as their overall diet and fitness goals.

Building or preserving muscle mass requires more than just increasing protein intake; it also involves resistance training and consuming adequate calories along with a balanced intake of carbohydrates and healthy fats. Protein intake should be spread throughout the day, as it is more effectively utilized when consumed in multiple meals rather than in a single large meal. This approach can also simplify meeting daily protein requirements without relying heavily on supplements.

While protein shakes and supplements can contribute to your protein intake, they are not the only sources. Ordinary foods such as dal, beans, chickpeas, rajma, soy, paneer, curd, milk, eggs, fish, chicken, nuts, and seeds can provide substantial protein. Depending on your dietary preferences, you can include at least one protein-rich food at each main meal.

For example, breakfast could feature eggs, milk, or curd; lunch could include dal, rajma, or chole; and dinner could consist of paneer, soy, eggs, or another protein source.

For vegetarians, incorporating a variety of cereals and pulses like roti with dal or rice with rajma can help enhance the overall protein quality of their meals. The focus should be on consistently meeting protein needs through a diverse and well-balanced diet rather than attempting to consume excessively high amounts of protein. Always consult with your healthcare practitioner before initiating any new dietary routine.