Data Guide · India

How much protein do you actually need?

The real numbers by goal and bodyweight — and why most Indian gym-goers get this completely wrong.

V
Vega Team
July 28, 2026 · heyvega.in
7 min read

Ask ten people at an Indian gym how much protein they need and you'll get ten wildly different answers — usually somewhere between "as much as possible" and "whatever the trainer said in 2019." The real answer is precise, well-researched, and much simpler than the supplement industry wants you to believe.

The formula

1.6–2.2 grams of protein per kg of bodyweight per day for anyone strength training regularly. That's it. More than 2.2g/kg provides no additional muscle-building benefit for almost everyone — it's just extra calories and expense.

Your target — by bodyweight

BodyweightMinimum (1.6g/kg)Optimal (2.0g/kg)Maximum useful (2.2g/kg)
50 kg80g100g110g
60 kg96g120g132g
70 kg112g140g154g
75 kg120g150g165g
80 kg128g160g176g
90 kg144g180g198g
100 kg160g200g220g

By goal

GoalProtein targetWhy
Muscle gain (bulking)1.6–2.0 g/kgSupports muscle repair without excess unneeded protein
Fat loss (cutting)2.0–2.4 g/kgHigher protein preserves muscle in a calorie deficit
General fitness / maintenance1.2–1.6 g/kgEnough for recovery without excess
Sedentary (non-training days)0.8–1.0 g/kgStandard baseline requirement

Myths — busted

✗ Myth
"More protein always means more muscle."
✓ Fact
Muscle protein synthesis has a ceiling. Beyond 2.2g/kg, extra protein is used for energy or stored as fat — it does not build additional muscle. Training stimulus, not protein excess, is the limiting factor past this point.
✗ Myth
"Indian vegetarian diets can't hit protein targets without supplements."
✓ Fact
Paneer, dal, curd, chana, and moong provide substantial protein. A 75kg vegetarian gym-goer can reach 150g/day through paneer bhurji, dal, curd, and one protein shake — no exotic ingredients required.
✗ Myth
"You must eat protein within 30 minutes of training or it's wasted."
✓ Fact
The "anabolic window" is real but much wider than believed — research shows benefits persist for several hours post-workout. Total daily protein intake matters far more than exact timing.
✗ Myth
"High protein damages your kidneys."
✓ Fact
For people with healthy kidneys, protein intake up to 2.2g/kg has not been shown to cause kidney damage in research. This concern applies specifically to those with pre-existing kidney disease — not healthy gym-goers.

Reaching your target — Indian foods

A 75kg gym-goer needs roughly 150g protein daily. Here's a realistic day: 3 eggs at breakfast (18g), a scoop of whey with milk (30g), 100g paneer or chicken at lunch (18–31g), curd with dinner (7g), and dal-roti through the day (15–20g). That's already 90–105g before counting anything extra — the remaining 45–60g comes easily from a second protein-rich meal or snack.

You don't need to hit the exact number every single day. Weekly average matters more than daily precision. Aim for consistency across the week rather than obsessing over each meal.

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