Protein: How Much Do You Actually Need Every Day?

The Truth About Protein for Active Individuals

Few topics are as laden with misconceptions as daily protein requirements. Traditional RDA guidelines suggest 0.8g per kg of bodyweight, but those figures were designed to prevent acute deficiency in sedentary populations—not to maximize lean tissue and metabolic health in training athletes.

Target Numbers for Lifters

For individuals lifting weights 3+ times weekly, peer-reviewed meta-analyses consistently point to 1.6g to 2.2g of protein per kilogram of body weight as the optimal range for muscle repair and fat loss retention.

Navigating Vegetarian Diets in India

Paneer, tofu, Greek yogurt, lentils, sprouted moong, sattu, and high-quality whey isolate can easily help vegetarian gym members hit 120-150g of daily bioavailable protein without excessive carbohydrate spillover.