The right amount of protein depends on your body weight, how active you are, and your goal. Here is a simple way to work it out.
The basic numbers
- Most healthy adults: about 0.8 grams per kg of body weight per day is the commonly cited minimum.
- People who exercise regularly: sports nutrition guidance commonly suggests roughly 1.4 to 2.0 grams per kg per day.
Worked example
If you weigh 70 kg, the minimum is about 56 g a day (70 × 0.8). If you train often, a range of about 98 to 140 g (70 × 1.4 to 70 × 2.0) is typical.
Spread it through the day
It is easier to eat protein across 3 or 4 meals than all at once. Divide your daily target by the number of meals you eat.
Common food sources
Eggs, dal and lentils, paneer, curd, milk, chicken, fish, tofu and soya chunks all add up. An egg has about 6 g of protein and a cup of cooked lentils about 18 g.
Do you need a powder?
No. Powder is a convenience, not a requirement. It is useful when your food falls short of your target and you want a simple way to close the gap.
Check first if
You have kidney disease, are pregnant, or have another medical condition. Ask a doctor or dietitian before raising your protein intake.
Want a quick estimate? Try the 60-second protein check on the homepage.
General information, not medical advice. Talk to a doctor or registered dietitian if you have a health condition.