Protein supports muscle repair, keeps you full and helps you hold on to lean mass while dieting. The right amount depends on your body weight and goal.
Daily protein targets
- Sedentary adults: about 0.8 g per kg of body weight (the standard minimum).
- Regular lifters: roughly 1.6–2.2 g per kg per day.
Example: at 75 kg, a lifter would aim for around 120–165 g per day. Going above that range rarely adds extra benefit.
Good protein sources
- Eggs, chicken, fish, lean meat
- Paneer, curd, milk, Greek yogurt
- Lentils, chickpeas, soy, tofu
- Whey or plant protein powder when food falls short
Spread it across the day
Aim for 20–40 g per meal across 3–4 meals. It’s easier to hit your total this way, and you don’t need to obsess over exact timing.
If you have a kidney condition or any medical issue, check with your doctor before raising protein intake.