Compare what you eat with your own target. A simple protein calculator gives that target: multiply your body weight in kilograms by 0.83. That figure is the daily allowance per kg for healthy adults from the Indian Council of Medical Research's National Institute of Nutrition (ICMR-NIN). 1 A short food record then shows how close your meals come.
Your Target from a Simple Protein Calculator
ICMR-NIN's guidelines set the daily protein requirement for adults as one figure for men and women, whatever their activity level. It is a Recommended Dietary Allowance, which means it is set high enough to cover nearly all healthy adults, so meeting it is a safe goal. 1 The table is a simple protein calculator India's adults can use, built on that figure. It gives the quick answer to "how much protein does a person need daily?" at common weights.
| Body Weight | Protein a Day |
|---|---|
| 45 kg | About 37 g |
| 50 kg | About 42 g |
| 55 kg | About 46 g |
| 60 kg | About 50 g |
| 65 kg | About 54 g |
| 70 kg | About 58 g |
| 75 kg | About 62 g |
| 80 kg | About 66 g |
| 90 kg | About 75 g |
| 100 kg | About 83 g |
If you are overweight, a dietitian may suggest working from a healthy weight for your height instead. For most adults, though, your current weight gives a sensible starting point.
A Three-Day Food Record Shows What You Really Eat
Pick three ordinary days, including one working day and one holiday. Write down each meal and snack with rough amounts, such as two rotis, one katori of dal or a glass of milk. ICMR-NIN's household measures treat one cup or katori as 200 ml. 1
Packaged foods are the easy part, since the label gives protein per serving. For home food, the Indian Food Composition Tables list protein per 100 g of each raw ingredient. 2 Weighing your usual portions once, on a kitchen scale, makes the rest of the record quicker.
A typical lunch works like this. Using 60 g of atta, rolled into rotis, gives about 6.3 g of protein, and toor dal from 30 g of raw dal adds about 6.5 g. 2 A 100 g bowl of curd brings about 3.5 g more. 3 That lunch comes to roughly 16 g.
A Worked Example for One Day
Take a 60 kg adult whose target is about 50 g. Breakfast of poha with peanuts and tea gives around 8 g, and the lunch above about 16 g. A biscuit snack adds about 2 g, and a dinner of rice, dal and sabzi about 14 g. The day comes to roughly 40 g.
The gap is about 10 g, and it is easy to close. A bowl of curd at breakfast and a few spoonfuls more dal at dinner would cover it, and swapping the biscuits for roasted chana would add a little extra.
Quick Checks Without Counting
If counting feels like too much work, three questions give a fair picture. Does each main meal include dal, beans, curd, milk, paneer, eggs, fish or chicken? Do you eat some pulses on most days, closer to the 85 g of raw pulses in ICMR-NIN's plate than to a spoonful? 1 And is there milk or curd in your day, ideally around 300 ml?
A yes to all three usually means you are close to your target. A no to one of them shows where to add protein first.
Closing the Gap, Including with Horlicks Protein
If your record shows a shortfall, add one item at a time. Curd at one meal, an evening glass of milk, a handful of groundnuts or an extra katori of dal each add 4 to 8 g. Repeat the record a week later to see the difference.
On days when meals leave a gap, a 36 g sachet of Horlicks Protein, prepared with 200 ml of cold water or milk, adds 24 g. The 240 ml milkshake adds 20 g of ultra-filtered milk protein. Horlicks Protein is meant for one serving a day, so it tops up the day while meals still supply most of the protein.
Summary
To know if you are getting enough protein, start with a target of 0.83 g per kg of your weight, which the table turns into grams. Keep a three-day food record using labels and the Indian Food Composition Tables, or run the three quick checks on your meals. If you fall short, add one protein food at a time, and use a single Horlicks Protein serving on days when meals cannot cover the gap.
Sources
1. ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024.
https://nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf
2. ICMR-National Institute of Nutrition. Indian Food Composition Tables, 2017.
https://www.nin.res.in/ebooks/IFCT2017.pdf
3. USDA FoodData Central. Yogurt, plain, whole milk. FDC 171284.
https://fdc.nal.usda.gov/food-search/?query=171284&type=SR%20Legacy