How Much Protein Do You Actually Need? An Indian Diet Guide

Protein is the single most under-eaten macronutrient in the average Indian diet. The good news: you do not need expensive supplements to fix that.

How much protein do you need?

For most healthy adults, 1.4–2.0 g of protein per kilogram of bodyweight per day is enough to support training, recovery, and muscle retention during fat loss.

Practical Indian sources

• Dal & legumes — 7–9 g per serving
• Paneer — 18 g per 100 g
• Greek yoghurt — 10 g per 100 g
• Eggs — 6 g each
• Chicken breast — 31 g per 100 g
• Soya chunks — 52 g per 100 g (dry)

A sample 100 g protein day (vegetarian)

• Breakfast: paneer bhurji with two rotis (28 g)
• Lunch: rajma chawal with curd (32 g)
• Snack: roasted chana (15 g)
• Dinner: tofu stir fry with quinoa (25 g)

Bottom line

Hit your number with food first, then use whey only if convenience demands it. Track intake for one week — you will be surprised how short you are.