Journal · Wellness
How much protein do you need? What ICMR says, and where a bar fits
The AORAH Atelier · Published · 6 min
Indian guidance for general adult protein intake is about 0.83 grams per kilogram of body weight per day, which is roughly 54 grams for a 65 kg adult. This is the figure for basic nutritional adequacy, not for heavy training.
The simple maths
Multiply your weight in kilograms by 0.83. A 55 kg adult comes to about 46 g, a 75 kg adult about 62 g, and an 85 kg adult about 71 g. These are summaries of the 2020 ICMR-NIN recommendations; check the original document for exact figures for a specific person.
Who needs more
- People training seriously, who often aim higher under professional guidance
- Older adults, who may need more to maintain muscle
- Pregnancy and breastfeeding, which have their own recommendations
Where a protein bar fits
Most people who eat a varied diet do not need a bar. Researchers at Tufts have pointed out that many protein bars are ultra processed and high in sugar, and that most people probably do not need the extra protein: read their piece on protein bars. A bar is useful when it is convenient, tastes good and has an honest ingredient list.
Putting the AORAH 36% in perspective
The 36% Protein lists 6.8 g of plant protein in a 50 g bar, about an eighth of the 54 g figure for a 65 kg adult, with 5.6 g of fibre and no added sugar. It is a considered snack, not a meal. For more on picking sources, see our guide to vegan protein sources in India.
Protein is a number on a chart. Pleasure is the reason you eat it.
References and further reading
Written by the AORAH team and checked against the sources above. This is general food information, not medical advice. If you have a health condition or allergy, speak to a qualified professional.
Quick answers
About 0.83 g per kg of body weight for a general adult according to the ICMR-NIN recommendations, which is about 54 g for a 65 kg person.
Not necessarily more, but plant proteins vary in amino acid balance, so eating a variety of sources across the day helps.
No. Most people can meet their needs from food. A bar is a convenience.
Featured in this story
36% Protein Vegan Milk Chocolate
Vegan · Zero added sugar · Plant protein · 50 g
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