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ICMR has given the calculation of how much protein is required in a day.
KalamTimes | October 17, 2025 11:39 PM CST

According to the ICMR-NIN 2020, a young person should consume 0.83 grams of protein per kilogram of body weight daily. For a person weighing 80 kg, they should consume approximately 66 grams of protein daily.

Protein is a vital nutrient for our bodies. It not only helps build muscle and repair tissue, but is also essential for the proper functioning of hormones, enzymes, and the immune system. This is why people of all ages should consume the right amount of protein according to their needs.

According to health experts, excessive protein intake can increase kidney problems, while low protein intake can lead to weakness and fatigue. So, let's discuss how much protein is necessary per day and what the ICMR (International Council of Medical Research) says about it.

 

How much protein is necessary per day?

According to the ICMR-NIN 2020 report, a young person should consume 0.83 grams of protein per kilogram of body weight daily. This means that if a person weighs 80 kg, they should consume approximately 66 grams of protein daily. Furthermore, people who regularly exercise or go to the gym need 1.2 to 2 grams of protein per kilogram of body weight, depending on their physical activity and intensity. This means that a person weighing 80 kg needs 96 to 160 grams of protein.

 

What does ICMR say?

- ICMR has set daily protein intakes for different groups of people.

- For young men - Men with moderate activity need 54 grams of protein per day.

- For young women - Young women with moderate activity need 45.7 grams of protein per day.

- Pregnant women - According to ICMR, pregnant women need 9.5 grams of extra protein daily from the fourth to the sixth month and 22 grams of extra protein daily from the seventh to the ninth month.

- Breastfeeding women - Breastfeeding women need 16.9 grams of extra protein in the first six months and 13.2 grams of extra protein from the sixth to the 12th month after delivery.

 

Experts' opinion

Regarding the daily protein intake, experts say that on average, a person should consume 15 to 25 grams of protein per meal to meet daily needs. However, muscle loss, also known as sarcopenia, begins after the age of 30 or 35. Consuming a little more protein and increasing physical activity at this age can slow this process.


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