How much protein do you need per day
Most people either guess or copy someone else. This is a simple way to work out your own number, and to see how much you may already get from food.
A simple target
For a healthy adult who does not train, about 0.8 g of protein per kg of body weight a day is the usual minimum. For people who lift weights, many guidelines suggest about 1.4 to 2.0 g per kg a day.
Example: if you weigh 65 kg and train regularly, that is about 90 to 130 g of protein a day.
Protein in common foods (approximate)
- 1 egg: about 6 g
- 1 cup cooked dal (lentils): about 12 to 18 g
- 100 g paneer: about 18 g
- 100 g chicken breast, cooked: about 30 g
- 100 g soya chunks, dry: about 50 g
- 1 glass of milk (250 ml): about 8 g
These are rough values. Check labels for the exact amount.
When protein powder helps
Powder is useful when you find it hard to eat enough protein from food, are busy, or want a quick shake after training. It adds to your diet and does not replace meals. If you already reach your target with food, you do not need it.
People who should ask a doctor first
If you have a kidney condition or another medical problem, ask a doctor before you raise your protein. This is general information, not medical advice.