Daily Protein Intake (Recommended Daily Allowance) and Sources

Protein is probably one of the most important macro-nutrient and also probably the most ignored macro-nutrient in India at least. Data suggests that over 90% of the Indians are not aware about the daily recommended protein intake. Hence more than 73% are deficient in protein [Ref 14]. Even though studies show an average person consuming around 50 grams of protein/day, if we look at our parents/grand-parents, they hardly even consume half of that amount. Protein sources are not an issue, consuming it is.

The RDA values for non-exercising individuals is suggested to be around 0.8–1.0 grams/kg of an individual’s body weight. However, consuming above that will still be beneficial and nothing wrong associated with higher consumption of protein. As for exercising individuals, protein intake above 1.2 at the very minimum is suggested and greater benefits with higher protein intake are observed (1.6 g/kg/day and above).

When we calculate our existing protein intake (mainly for our parents and grand-parents), it is quite poor. We have multiple sources of protein which we can consume in our daily foods. The post showcases multiple protein sources readily available in India but please note that these quantities are measured uncooked and per 100 grams.

The example in the end can be utilized for any male/female training for strength/muscle-gain with Vegetarian as well as Non-Vegetarian Options.

Also, the post does not mention or discuss the quality/absorption of the protein which might be of certain importance as well.

1. https://doi.org/10.1080/02640414.2011.619204 (1.2–1.8 g/kg for normal athletes and 1.8–2g/kg for strength (high intensity)

2. https://doi.org/10.1016/j.jamda.2013.05.021 (Minimum 1 to 1.2 g/kg of BW upto 1.5g/kg for elderly people) 60–65+ years. (excellent paper on details for medical conditions as well)

3. https://doi.org/10.1080/07315724.2004.10719434 (RDA Adults 0.8 g/kg/day, elderly 1 g/kg/day)

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394186/ (elderly < 65; 1–1.2 g / kg)

5. https://link.springer.com/article/10.1007/s11357-021-00419-w?utm_campaign=SRBM_AWA_YM01_GL_11357_TrendMD_2021Q3_MLSJP&utm_content=null&utm_medium=cpc&utm_source=trendmd (Adult RDA 0.8 , Athletes 1.2–2.0 g / kg)

6. https://pubmed.ncbi.nlm.nih.gov/28698222/ (protein intakes of 1.6 good for RT)

7. https://pubmed.ncbi.nlm.nih.gov/34579132/ (recommends 2.2–3.0 g / kg)

8. https://pubmed.ncbi.nlm.nih.gov/29182451/ (1.6–2.4 g / kg)

9. https://pubmed.ncbi.nlm.nih.gov/30507259/ (track and field athletes 1.6 g / kg)

10. https://pubmed.ncbi.nlm.nih.gov/22150425/ (protein intake 1.2–2.0 g/kg/day for athletes)

11. https://pubmed.ncbi.nlm.nih.gov/8700446/ (1.2–1.4 endurance 1.7–1.8g/kg)

12. https://pubmed.ncbi.nlm.nih.gov/18577776/ (same like above 1.2–1.4 endurance and 1.6–1.7 strength)

13. https://doi.org/10.1159/000499374 (extremely Important Paper and showcases all age group protein requirements under one paper) A meta-analysis.

14. https://www.orfonline.org/expert-speak/indias-protein-deficiency-and-the-need-to-address-the-problem/ (Indian’s with very poor intake with protein)