Guidelines from the Indian Council of Medical Research's National Institute of Nutrition (ICMR-NIN) set one daily protein requirement for adults: 0.83 g per kg of body weight.1 It stays the same across adult ages and activity levels. Activity changes how much food you need more than how much protein. People who train hard often use higher figures from sports nutrition bodies, which is a separate choice.
Protein by Age for Adults
The recommended daily protein intake in ICMR-NIN's guidelines is the same for every healthy adult. A 25-year-old and a 50-year-old who both weigh 70 kg need about 58 g a day. The sample menus show the idea in food, with about 57 g for a sedentary woman of 55 kg and about 72 g for a sedentary man of 65 kg.1
After 60, the guidelines put the focus on foods rich in good-quality protein, calcium and micronutrients (vitamins and minerals), with fewer calories overall. Their suggested day for an older woman of 55 kg gives about 56 g of protein. An older man of 65 kg gets about 62 g from his.1
Children and teenagers are a separate case. ICMR-NIN points out that growing children need protein to build muscles and bones, and the guidelines set out their food needs by age group. The adult figure here is not meant for anyone under 18.
Protein by Activity Level
ICMR-NIN's allowance does not rise with exercise. The guidelines give 54 g a day for a 65 kg person regardless of physical activity.1 Activity changes energy needs instead, so an active person eats more food in total, and that food usually brings extra protein with it.
Sports nutrition bodies use higher numbers for people who train regularly. For most people who exercise, the International Society of Sports Nutrition (ISSN) puts the range at 1.4 to 2.0 g per kg each day.2 ICMR-NIN adds a note of its own: in resistance training, such as lifting weights, going beyond roughly 1.6 g per kg has not produced extra muscle.1 The table works as a simple protein calculator for both figures.
| Body Weight | ICMR-NIN Allowance (0.83 g per kg) | ISSN Range for Regular Exercisers (1.4 to 2.0 g per kg) |
|---|---|---|
| 50 kg | About 42 g | About 70 to 100 g |
| 60 kg | About 50 g | About 84 to 120 g |
| 70 kg | About 58 g | About 98 to 140 g |
| 80 kg | About 66 g | About 112 to 160 g |
| 90 kg | About 75 g | About 126 to 180 g |
Matching Your Figure to Your Week
For someone with a desk job who walks a little each day, the normal protein requirement per day is ICMR-NIN's allowance. It also suits people who do yoga, brisk walks or a sport for fun a few times a week. A balanced diet with a pulse or dairy food at each meal covers it.
Someone who lifts weights or trains for an event four or five days a week may find a figure in the ISSN range more useful. ICMR-NIN's 1.6 g per kg note makes a sensible upper marker even then. The extra protein can still come from food, such as an additional egg, more dal or a larger portion of curd.
Body size matters as much as activity. A 50 kg runner and a 90 kg desk worker can end up needing similar amounts, so always start from your own weight before following anyone else's plan.
Horlicks Protein at Any Age and Activity Level
Horlicks Protein is made for adults aged 18 and over, as a daily protein top-up. Its 36 g sachet carries 24 g of protein and 4 g of prebiotic fibre, prepared with 200 ml of cold water or milk. The 240 ml milkshake carries 20 g of ultra-filtered milk protein, and the brand recommends taking either one once a day.
For a 60 kg office worker with an allowance of about 50 g, one sachet covers just under half the day. For a 70 kg person training for an event, it covers about a quarter of a 100 g day.
Summary
To summarise, ICMR-NIN sets one protein requirement per day for adults, 0.83 g per kg, at any age and activity level. Older adults keep the same figure but need more nutrient-dense food, and children and teenagers have their own needs. People who train hard may aim higher, using the ISSN's 1.4 to 2.0 g per kg as a guide and ICMR-NIN's 1.6 g note as an upper marker. A single Horlicks Protein serving can fit any of these plans as a top-up.
Sources
1. ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024.
https://nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf
2. Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5477153/