How Much Protein Do You Really Need Every Day? (Spoiler: It's Not What You Think)

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.
• “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