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How much protein and water do you need?

A quick estimate based on your weight and activity, with everyday food ideas to get there.

kg
Protein per day–grams (approx.)
Water per day–litres (approx.)

Based on general ICMR-NIN guidance (about 0.8 g protein per kg for healthy adults, more for active people) and 30–35 ml water per kg. With a kidney, heart or other health condition, follow your doctor's advice instead.

Everyday protein, roughly

  • 1 cup cooked dal / sambar7–9 g
  • 1 cup chickpea sundal10–12 g
  • 1 cup curd6–8 g
  • 1 glass milk7–8 g
  • 1 egg6 g
  • 50 g paneer9 g
  • Handful roasted chana / peanuts5–7 g

Values vary by recipe and portion. Use them as a rough guide.

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