YOUR EVERYDAY HEALTH, MADE CLEARER
How much protein do you need?
Many Indian meals are low in protein. See your daily range and how to reach it with dal, curd, paneer, eggs and more.
52 to 65grams a day
Spread it across your meals. Some easy Indian sources:
- 1 katori cooked dal: about 7 to 9 g
- 100 g paneer: about 18 g
- 1 katori curd: about 5 to 6 g
- 1 egg: about 6 g
- 1 katori moong sprouts: about 7 g
- 100 g chicken or fish: about 20 to 25 g
Good to know
Healthy adults need about 0.8 to 1.0 gram of protein for every kilogram of body weight each day.
If you have kidney disease, speak to your doctor before raising protein.
Source: ICMR NIN Dietary Guidelines for Indians (2024).
This tool gives general guidance only and does not diagnose any condition. Richa works alongside your doctor, not instead of them.
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More ways to get to know your plate.
Turn your result into a plan
A first consultation looks at your meals, your routine and your numbers, then gives you a few clear changes.