How Much Protein Do You Need Per Day?
Aim for 1.6–2.2 g of protein per kg of body weight per day if you're training for muscle gain, 1.6–2.0 g/kg if you're cutting fat, and at least 1.2 g/kg for general activity. The RDA figure of 0.8 g/kg is a deficiency-prevention minimum, not a target for anyone who exercises.
Protein Targets by Goal
| Goal | Protein target | 70 kg example |
|---|---|---|
| Muscle gain (training regularly) | 1.6–2.2 g/kg | 112–154 g/day |
| Fat loss (calorie deficit) | 1.6–2.0 g/kg | 112–140 g/day |
| General activity, no specific goal | 1.2–1.6 g/kg | 84–112 g/day |
| Sedentary, deficiency prevention (RDA) | 0.8 g/kg | 56 g/day |
These ranges come from meta-analyses of resistance-trained individuals. There is no single "correct" number inside a range — more training experience, an older age, or a larger calorie deficit all push you toward the higher end.
Why the RDA of 0.8 g/kg Is Too Low for Active People
India's official RDA, set by ICMR's National Institute of Nutrition, is built to prevent deficiency in a mostly sedentary population, not to optimise muscle growth or recovery in someone training several times a week. If you lift weights, run, or do any structured exercise, 0.8 g/kg will typically leave you under-fuelled for recovery.
Hitting Your Target on an Indian Diet
Spread protein across 3–4 meals rather than trying to eat it all at once. Useful reference points, per typical serving:
- Dal (1 cup, cooked): roughly 7–9 g
- Paneer (100 g): roughly 18 g
- Egg (1 whole): roughly 6 g
- Chicken breast (100 g, cooked): roughly 27–31 g
- Soya chunks (100 g, dry): roughly 50 g
- Greek-style curd (100 g): roughly 8–10 g
A whey or plant protein shake is a convenient way to fill gaps, but it is not required — whole foods can cover the full range above with planning.
Does It Matter If I Go Over?
Protein above roughly 2.2 g/kg has not been shown to build muscle any faster in most studies — the extra is simply used for energy or excreted. It is not harmful in a healthy person, just not adding benefit beyond that point.
Frequently Asked Questions
How much protein do I need per day to build muscle?
How much protein do I need if I'm trying to lose fat?
Is 0.8 g/kg enough protein?
Can I get enough protein on an Indian vegetarian diet?
Is too much protein bad for the kidneys?
References
- Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376–384.
- Helms ER et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Int J Sport Nutr Exerc Metab. 2014;24(2):127–138.
- Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Indian Council of Medical Research – National Institute of Nutrition. Nutrient Requirements for Indians, RDA 2020.