How Much Protein Do You Really Need Per Day?
A simple way to work out your own protein target, with Indian food examples for vegetarians and non-vegetarians.
Updated 9 October 2026 · General information, not medical advice.
Most people training in the gym under-eat protein — not because they don't care, but because Indian meals are built around grains.
Your target in 30 seconds
Multiply your body weight (kg) by:
- 1.0 if you don't exercise much
- 1.6 if you lift weights 3–5 days a week
- 2.0 if you are trying to lose fat while keeping muscle
Example: 65 kg × 1.6 = 104 g protein a day.
What common Indian foods give you
| Food | Amount | Protein |
|---|---|---|
| Paneer | 100 g | ~18 g |
| Toned milk | 1 glass (250 ml) | ~8 g |
| Curd / dahi | 1 katori (150 g) | ~5 g |
| Dal (cooked) | 1 katori | ~7 g |
| Soya chunks (dry) | 30 g | ~15 g |
| Eggs | 2 whole | ~12 g |
| Chicken breast (cooked) | 100 g | ~31 g |
| Whey protein | 1 scoop | ~22–25 g |
Spread it out
Aim for 20–40 g of protein per meal, 3–4 times a day. That beats one huge serving at night.
When a shake makes sense
If your food gets you to about 70% of your target, a scoop of whey (or a plant protein if you're vegan) closes the rest without extra cooking. If your food already reaches the target, you don't need one.
