ప్రొటీన్ అవసరం కాలిక్యులేటర్

1. మీ శరీర బరువు కేజీల్లో నమోదు చేసి, మీ శారీరక శ్రమ స్థాయి ఎంచుకోండి.
2. లక్ష్యం ఎంచుకోండి: ఆరోగ్యంగా ఉండటం, కండరాల పెంపు లేదా కొవ్వు తగ్గించడం. మీరు గర్భిణీ అయితే లేదా బిడ్డకు పాలిస్తుంటే, బదులుగా ఆ ఎంపికను ఎంచుకోండి. అది ICMR-NIN సూచించిన మోతాదులను వాడుతుంది.
3. రోజుకు 3 భోజనాలు లేదా 4 భోజనాలు ఎంచుకోండి. మీరు గుడ్డు, చేపలు, మాంసం తినకపోతే శాకాహారి ఆన్ చేయండి.
4. మీరు టైప్ చేస్తుండగానే మీ రోజువారీ ప్రొటీన్ లక్ష్యం, ఒక్కో భోజనానికి గ్రాములు కనిపిస్తాయి. పక్కనే మీ బరువుకు ICMR-NIN ఆర్‌డీఏ కూడా ఉంటుంది.
5. భోజనాలను ప్లాన్ చేసుకోవడానికి కింది ఆహార పట్టికను వాడండి: పప్పు, పనీర్, పాలు, శనగలు, సోయా, వేరుశనగ, చపాతీ, అన్నం వంటి వాటిలో ఒక్కో పరిమాణానికి ఎంత ప్రొటీన్ ఉందో అది చూపిస్తుంది.

How much protein you need

Protein builds and repairs muscle, makes enzymes and hormones, and keeps you full. Many Indian meals are heavy on rice and roti and light on dal, milk and other protein foods. This protein intake calculator gives you a daily target based on your weight, activity and goal, splits it across your meals and shows how common Indian foods add up.

The ICMR-NIN recommendation

In its 2020 Nutrient Requirements for Indians, ICMR's National Institute of Nutrition set the protein RDA for healthy adults at 0.83 g per kg of body weight a day, for men and women and for all activity levels. That's 54 g for the 65 kg reference man and 45.7 g for the 55 kg reference woman. The earlier (2010) figure was 1 g per kg; ICMR-NIN still suggests 1 g per kg for people whose diet is mostly cereals with little pulse or milk.

Pregnancy and breastfeeding add to this: +9.5 g a day in the second trimester, +22 g in the third, +16.9 g while breastfeeding a baby under 6 months and +13.2 g from 6 to 12 months.

If you exercise or want to build muscle

The RDA covers basic needs. Sports-nutrition bodies suggest more for people who train: the joint position of the American College of Sports Medicine and dietitians' associations (2016) gives 1.2 to 2.0 g per kg for active people, and a 2018 analysis of trials found muscle gains level off around 1.6 g per kg, with 2.2 g per kg as a sensible upper end. The calculator uses these as general guidance:

When you're losing weight, a higher protein intake helps keep muscle while fat comes off. If you're carrying a lot of extra weight, base the numbers on a healthy target weight, not your current one.

Protein in Indian foods

The food table in the tool uses the Indian Food Composition Tables 2017 (IFCT, ICMR-NIN), per 100 g of raw food: toor dal 21.7 g, moong dal 23.9 g, masoor dal 24.4 g, kala chana 18.8 g, white soya bean 37.8 g, paneer 18.9 g, groundnuts 23.7 g, wheat atta 10.6 g, raw rice 7.9 g, cow milk 3.3 g, whole egg 13.3 g and skinless chicken breast 21.8 g. Soya chunks are made from defatted soya flour and carry more protein than whole soya beans; check the pack for the exact figure.

A worked example for a 65 kg vegetarian aiming for 78 g: two katoris of dal (30 g raw each, about 13 g), 100 g paneer (19 g), two glasses of milk (13 g), six rotis (19 g), a bowl of rice (4 g) and a handful of peanuts (7 g) add up to about 75 g, close enough. Spreading protein through the day works better than one big serving at dinner, which is why the tool shows grams per meal.

Good habits

• Pair cereals with pulses (dal-chawal, rajma-rice, idli-sambar). Together they give a better mix of amino acids than either alone.
• Add curd, milk or paneer to at least one meal a day.
• Drink enough water if you raise your protein intake.
• If you have kidney disease or diabetes with kidney involvement, follow your doctor's protein limit.