See your recommended daily intake of key nutrients, based on the ICMR-NIN 2020 guidelines — India's own official reference, not a generic international figure.
Protein is calculated from the ICMR-NIN 2020 rate of 0.83g per kg of reference body weight.
Iron, calcium, vitamin A, vitamin C, folate and zinc are read directly from the published RDA tables for a reference Indian adult (19-39 years).
Iron and zinc RDAs differ meaningfully between men and women; the others are currently the same for both in this reference age group.
Protein: 0.83 g × reference body weight (65kg men, 55kg women)
Other nutrients: Looked up directly from the ICMR-NIN 2020 RDA tables
Why does this use different numbers than most protein calculators?
Most calculators use generic Western sports-nutrition figures, often 0.8-1.2 g/kg. ICMR-NIN 2020 — India's own official nutrient guidelines — sets the RDA for a sedentary Indian adult at 0.83 g/kg, based on Indian body composition and dietary research, not international averages.
Why is the iron RDA different for men and women?
Women of reproductive age lose iron through menstruation, so their dietary iron requirement is calculated differently from men's in the official guidelines.
Does this apply to children, pregnant women, or older adults?
No — these figures are for the ICMR-NIN reference adult, aged 19-39. Pregnancy, lactation, childhood and older age all have their own separate, higher or different RDA figures not covered by this calculator.
Is meeting the RDA the same as eating a healthy diet?
RDA figures cover specific nutrients in isolation. A genuinely balanced diet also depends on food variety, fibre, fats and overall calorie balance — treat this as one useful reference point, not a complete nutrition plan.