
How Much Protein Do You Really Need Every Day? (Spoiler: It's Not What You Think)
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Forget myths and magic numbers. Here’s a clear, science-backed guide to understanding your actual protein needs.
Most of us have heard it: “You need more protein.” But how much is enough? Is it one scoop of powder a day? Three eggs? Two bowls of dal?
Let’s break down exactly how much protein your body needs — based on your weight, lifestyle, and goals — and how you can meet it easily with Indian food options.
🧠 The Basic Rule: 0.8g per kg of Body Weight
That’s the official recommendation by the Indian Council of Medical Research (ICMR). So if you weigh 60 kg, your daily minimum protein requirement is:
60 kg × 0.8g = 48g protein per day
But here's the catch — that’s the bare minimum. If you’re active, recovering from illness, elderly, pregnant, or trying to lose fat, you need more.
🏃 How Lifestyle Changes the Equation
Lifestyle Daily Protein Need (per kg body weight)
Sedentary 0.8g – 1.0g
Active / Exercising 3–4x a week 1.2g – 1.5g
Athletes or heavy training 1.6g – 2.0g
Pregnant women +20g daily
Elderly (50+) ~1.2g per kg to preserve muscle
So if you're a 65 kg person who goes to the gym thrice a week, your daily need is:
65 kg × 1.4g = 91g of protein
🔗 Related: The Great Indian Protein Gap — And Why It Matters
❌ Why “I Eat Dal Every Day” Isn’t Enough
A single bowl of cooked dal has ~7g of protein. You’d have to eat 7–8 bowls of dal daily to meet your needs. That’s neither practical nor balanced.
Other common misconceptions:
- “I’m vegetarian, I can’t get enough protein.” → Not true. You can — with the right mix.
- “Too much protein damages kidneys.” → Only in people with pre-existing kidney conditions. For healthy people, higher protein is not harmful.
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“I don’t work out, so I don’t need much protein.” → Your organs, immune system, and skin need it too.
🍽️ So What Does a ~70g Protein Day Look Like?
A simple day’s Indian meal plan:
Meal Example Protein (g)
Breakfast Gobbl Protein Rich Upma + boiled egg 18g
Snack Roasted chana + buttermilk 8g
Lunch 2 rotis + dal + curd + sabzi 20g
Evening Paneer wrap or soy sandwich 12g
Dinner Gobbl Protein Rich Pulao + salad + raita 15g
Total 73g
🔗 Try this: Power Breakfast Upma Bowl
🔗 Explore: Protein-Rich Ready Meals
🧩 Quick Calculator for Your Needs
Here’s a fast estimate to calculate your requirement:
Your weight (kg) × 1.2 = Your Daily Protein Goal (g)
This multiplier assumes you're moderately active — adjust up or down based on your activity level.
Example: 55 kg × 1.2 = 66g protein/day
💡 Final Thoughts: Protein is Personal
Your body, your lifestyle, your diet — all determine how much protein you actually need. But one thing is universal: Most people aren’t getting enough.
By using a protein goal as a simple guide, you can eat smarter and feel better — without overthinking it.
Ready to hit your protein target? Start with your first protein-rich meal tomorrow morning.
🔗 Discover Gobbl’s Ready-in-10 Protein Meals → View Products