How Much Protein Do You Need Per Day?
Protein is probably the most important macronutrient for body composition, satiety, and muscle health. Yet most Indians do not eat enough of it.
The General Guidelines
- Sedentary adults: 0.8g per kg body weight (RDA minimum)
- Moderately active: 1.2–1.6g per kg body weight
- Athletes / intense training: 1.6–2.2g per kg body weight
- Older adults (50+): 1.0–1.2g per kg (to prevent muscle loss)
For a 65 kg moderately active person, this means approximately 78-104g of protein per day.
Why Most Indians Fall Short
The average Indian diet is carb-heavy. A typical day of roti-dal-rice-sabzi provides roughly 40-50g of protein — well below what most people need.
The problem is not a lack of protein sources but a lack of protein density in meals. A katori of dal has about 7g of protein, while a roti has only 3g.
Indian Protein Sources (Per Serving)
| Food | Protein | Serving |
|---|---|---|
| Paneer | 18g | 100g |
| Chicken breast | 25g | 100g |
| Eggs | 6g | 1 egg |
| Soy chunks (dry) | 52g | 100g |
| Moong dal | 7g | 1 katori |
| Rajma | 8.5g | 1 katori |
| Chole | 8g | 1 katori |
| Greek yogurt | 10g | 100g |
| Curd (dahi) | 3g | 1 katori |
| Peanuts | 7g | 30g |
| Sprouts | 5g | 1 katori |
Practical Tips to Increase Protein
- Add an egg or paneer to every meal — this alone can add 20-30g of protein to your day
- Use soy chunks — they are cheap and incredibly protein-dense
- Include dal or legumes in every main meal
- Snack on peanuts, sprouts, or roasted chana instead of biscuits
- Greek yogurt or paneer as a post-workout snack works well
The Myth of Complete Proteins
You do not need to combine specific foods at every meal. As long as you eat a variety of protein sources throughout the day, your body gets all the amino acids it needs.
Use our protein calculator to find your personalised daily protein target.