How Much Protein Do You Need Per Day?
Calculate your daily protein target based on body weight, activity level, and fitness goal. Science-backed recommendations.
कितना
ICMR recommendation: 0.8 g/kg (minimum)। Active: 1.4-1.6। Strength training: 1.6-2.2। Weight loss: 1.8-2.4। 70 kg active: 98-112 g/day। भारतीय diet traditionally protein-deficient है — 80% Indians recommended protein नहीं लेते।
भारतीय Sources
Soybean chunks: ₹80-100/kg, 52g protein/100g (dry) — cheapest protein in India! Eggs: ₹6-8/piece, 6g। Chicken: ₹200-300/kg, 31g/100g। Whey: ₹30-50/scoop, 25g। Paneer: ₹350-500/kg, 18g/100g। MuscleBlaze और MyProtein India popular brands।
A 2018 meta-analysis in the British Journal of Sports Medicine found that protein supplementation during resistance training increased muscle mass by an average of 0.7 pounds over 13 weeks — but only when total daily protein exceeded 0.7g per pound of body weight.
