ICMR-NIN 2020 Guidelines
According to the ICMR-NIN 2020 report, a young adult should consume 0.83 grams of protein per kilogram of body weight daily.
Example:
A person weighing 80 kg needs around 66 grams of protein daily.
🏋️♂️ For Physically Active Individuals
People who exercise regularly or go to the gym need more protein:
Recommended intake: 1.2 to 2 grams/kg of body weight.
For an 80 kg person: 96 to 160 grams of protein per day, depending on intensity.
📌 ICMR Recommendations by Group
👨 Young Men (Moderate Activity)
54 grams/day of protein
👩 Young women (Moderate Activity)
45.7 grams/day of protein
🤰 pregnant Women
Extra 9.5 grams/day between 4th–6th months
Extra 22 grams/day between 7th–9th months
🤱 Breastfeeding Women
Extra 16.9 grams/day during the first 6 months postpartum
Extra 13.2 grams/day between 6–12 months postpartum
🧬 Why protein Is Important
Builds and repairs muscles and tissues
Essential for enzymes, hormones, and the immune system
Helps maintain overall body function and strength
⚠️ Risks of Improper protein Intake
Too much protein may strain the kidneys.
Too little protein can lead to weakness and fatigue.
🧠 Expert Advice
Aim for 15 to 25 grams of protein per meal.
Sarcopenia (muscle loss) can begin after age 30–35
Slightly higher protein intake + physical activity helps slow aging-related muscle loss.
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