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The science behind the calculator: how we calculate your daily protein requirements

The calculator starts at 0.83 g of protein per kg. Height, age, training and health can change or stop the figure. Each step has a source.

KiloCare Team · · How we write and review

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This is a general reference. It is not a personal target or medical advice. Sources: ICMR-NIN, European consensus 2026, ISSN, PROT-AGE, ESPEN.

One formula cannot fit everyone. Age, training and some health conditions change how much protein a person needs, and sometimes whether a number should be given at all.

The KiloCare protein calculator works in tiers. It uses guidelines from the Indian Council of Medical Research's National Institute of Nutrition (ICMR-NIN), the International Society of Sports Nutrition (ISSN), the PROT-AGE Study Group, ESPEN and a 2026 European consensus statement on medical weight loss.

Here is exactly how your answers (weight, height, age, activity and health) turn into your daily protein figure.

1. The baseline: 0.83 to 1 g per kg

For healthy adults aged 18 to 65 who are sedentary or lightly active, the calculator starts from ICMR-NIN's Recommended Dietary Allowance (RDA).[2]

For a person who weighs 60 kg, that is about 50 g of protein a day. NIN says its figures are not meant for planning one person's meals, so treat yours as a starting point.[4]

The protein quality adjustment: 1 g per kg

NIN's 0.83 g figure assumes high-quality protein.[4] High-quality protein gives all the essential amino acids in the right amounts. Milk, eggs, fish and meat do this.[1]

Plant protein is different in 2 ways:

  • It is harder to digest and absorb than animal protein.[1]
  • Cereals are low in one essential amino acid, lysine. Pulses are low in another, methionine.[1]

So a diet that is mostly cereals may not give all the essential amino acids.[1] For people who eat a cereal-based diet, NIN uses 1 g per kg a day instead of 0.83 g.[2] The calculator shows this as a note under your figure.

2. Height, BMI and weight management

Your BMI decides which figure the calculator shows.

The calculator uses your weight and height to work out your BMI (body mass index). It does not show your BMI.

NIN's healthy range for Asian adults is a BMI of 18.5 to 23 kg/m². NIN sets a lower range for Asians, because Asians tend to carry more body fat at the same BMI.[1]

NIN's Asian cut-offs name each range.[1] The calculator shows:

  • Underweight (below 18.5 kg/m²): no number. A doctor or dietitian can check what you need.
  • Normal range (18.5 to 22.9 kg/m²): your weight × 0.83.
  • Overweight (23.0 to 27.4 kg/m²): your weight × 0.83, with a note that weight-management care can use a different calculation. We added this note. NIN does not give it.
  • Obese (27.5 kg/m² and above): below a BMI of 30, the same as overweight. From 30, a range from an adjusted weight (below).

BMI 30 and above: the adjusted range

At this BMI, the calculator does not use your full weight. It follows a 2026 European consensus statement on medical weight-loss treatment.[7]

  1. It finds the weight you would have at a BMI of 25.
  2. It adds a third of the difference between that weight and your weight. The result is your adjusted weight.[7]
  3. It shows 1.0 to 1.5 g of protein for each kg of adjusted weight, and at least 60 g a day.[7]

This range is an example, not your target. The paper does not name a BMI, so we chose 30 as the starting point.

3. Adjustments for activity and age

Protein needs change with training and with age, because both change how your muscles use protein.[5][6]

The calculator keeps your 0.83 g figure and shows a second range beside it.

Active adults and strength training (ages 18 to 65)

Exercise increases the need for protein to repair and rebuild muscle after training:[5]

  • ISSN recommendation: 1.4 to 2.0 g/kg/day for people who do regular resistance or endurance training.[5]
  • ICMR-NIN ceiling: NIN notes that above about 1.6 g/kg/day, protein adds no further muscle gain.[1]
  • Calculator output: your 0.83 g/kg/day figure, with the full ISSN range (1.4 to 2.0 g/kg/day) beside it.

Older adults (ages 66 and over)

With age, muscles respond less to the protein you eat. This is called anabolic resistance.[6] Older adults are also at higher risk of malnutrition, which ESPEN counts as one cause of sarcopenia, the loss of muscle with age:[8]

  • ICMR-NIN baseline: keeps the standard 0.83 g/kg/day.[3]
  • PROT-AGE recommendation: at least 1.0 to 1.2 g/kg/day, and at least 1.2 g/kg/day for people who exercise or are otherwise active.[6]
  • ESPEN minimum: at least 1 g/kg/day, adjusted to the person.[8]
  • Calculator output: the NIN figure and the PROT-AGE range, so you and your doctor can decide together.

4. Safety gates: when the calculator shows no number

The calculator does not replace a doctor's judgement. It shows no number when one of these applies:

  • Kidney disease, or told to limit protein: PROT-AGE says people with severe kidney disease who are not on dialysis may need to limit protein.[6] The 2026 European consensus says chronic kidney disease needs lower targets and a specialist dietitian's assessment.[7] When you turn on the kidney switch, the calculator shows no figure. Ask your doctor or dietitian which amount to use.
  • Pregnancy and breastfeeding: NIN adds extra protein in the second and third trimesters and while breastfeeding.[2] The amount depends on your stage, so the calculator shows no figure. Ask your doctor or dietitian about the amount for your stage.
  • Under 18: the calculator is built for adults and shows no figure. Ask a doctor or dietitian about a suitable amount for anyone under 18.
  • BMI below 18.5: no figure. A doctor or dietitian can check what you need.
  • Diabetes medicine (advice, not a gate): Anyone who takes medicine for diabetes should check with their doctor before changing how much rice or roti they eat.

All the figures in one place

WhoDaily protein, per kg you weighWhat the calculator does
Healthy adults0.83 g (ICMR-NIN)Shows your weight × 0.83
Mostly cereal-based diet1 g (ICMR-NIN)Adds a note under your figure
66 and olderAt least 1.0 to 1.2 g; at least 1.2 g if active (PROT-AGE, ESPEN)Shows this range beside the 0.83 g figure
Regular strength or endurance training1.4 to 2.0 g (ISSN); no more muscle gain above about 1.6 g (ICMR-NIN)Shows this range beside the 0.83 g figure
BMI 30 and aboveA range based on adjusted weight (2026 European expert paper)Shows this range as an example, not a target
Kidney disease, pregnancy, breastfeeding, under 18, BMI below 18.5No number (our choice)Asks you to see a doctor or dietitian

Your data and privacy

The calculator works out your figure in your browser. What you enter here is not saved, and it is not sent to KiloCare or anyone else. That includes your age, weight, height and the health switches.

If you are signed in, the calculator fills in the age, weight and height your KiloCare account already holds. It only reads them.

If something looks wrong

Write to contact@kilocare.in and tell us which part. We check it against the source, correct this page and update its date.

Sources

  1. ICMR-NIN Expert Committee. Dietary Guidelines for Indians - 2024. Hyderabad: ICMR-National Institute of Nutrition; 2024. Available from: nin.res.inCited atp. 9, Guideline 1p. 60, Table 8.2p. 58, Guideline 8p. 58, Guideline 8pp. 62 to 63pp. 62 to 64p. 60, Guideline 8
  2. ICMR-National Institute of Nutrition. Short summary report of nutrient requirements for Indians: recommended dietary allowances (RDA) and estimated average requirements (EAR). Hyderabad: ICMR-NIN; 2020. Updated 2024. Available from: nin.res.inCited atp. 10, Protein requirementsp. 10, Protein requirementsp. 11, Table 6 notes
  3. ICMR-National Institute of Nutrition. Nutrient requirements for Indians: recommended dietary allowances and estimated average requirements, 2020. A report of the expert group. Hyderabad: ICMR-NIN; 2020. Updated 2024. Available from: nin.res.inCited atp. 306, Nutritional needs for the elderly
  4. ICMR-National Institute of Nutrition. A brief note on nutrient requirements for Indians, the recommended dietary allowances (RDA) and the estimated average requirements (EAR). Hyderabad: ICMR-NIN; 2020. Available from: nin.res.inCited atp. 1p. 2, Recommendation on protein requirement
  5. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8. PMID: 28642676. Available from: doi.orgCited atPosition statement, point 1Recommended intakePosition statement, point 2
  6. Bauer J, Biolo G, Cederholm T, Cesari M, Cruz-Jentoft AJ, Morley JE, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-59. doi:10.1016/j.jamda.2013.05.021. PMID: 23867520. Available from: pubmed.ncbi.nlm.nih.govCited atAbstractAbstractAbstractAbstract
  7. Dobbie LJ, Tolvanen L, Alves D, et al. Nutritional, functional, and psychological considerations for incretin-based therapies in adults: an EASO, EFAD, and ECPO consensus statement. Lancet Diabetes Endocrinol. 2026;14(9):754-777. doi:10.1016/S2213-8587(26)00122-1. Available from: doi.orgCited ataccepted manuscript, p. 20accepted manuscript, p. 45, Table 1 footnote daccepted manuscript, p. 20accepted manuscript, p. 20
  8. Volkert D, Beck AM, Cederholm T, Cruz-Jentoft A, Hooper L, Kiesswetter E, et al. ESPEN practical guideline: Clinical nutrition and hydration in geriatrics. Clin Nutr. 2022;41(4):958-989. doi:10.1016/j.clnu.2022.01.024. Available from: doi.orgCited ataccepted manuscript, p. 4, Introductionaccepted manuscript, p. 8, Recommendation 2