How it works
Protein supports muscle, immunity and healthy ageing. ICMR-NIN sets the requirement for healthy Indian adults at about 0.83 g per kilogram of body weight per day. Many Indian diets fall short because meals are built around cereals.
Easy ways to add protein: an extra katori of dal, curd or buttermilk with lunch, paneer or tofu in sabzi, sprouts or roasted chana as snacks, and eggs, fish or chicken if you eat them. Spread protein across meals rather than loading it into dinner.
Frequently asked questions
Can vegetarians get enough protein?
Yes. Combining cereals with pulses (dal-rice, rajma-chawal, idli-sambar), adding dairy, soy, nuts and seeds meets most people's needs.
Note: This tool gives general estimates for healthy adults. It is not medical advice or a diagnosis. Talk to a doctor about your own results.