How Much Protein Do I Need Per Day?

Protein is the most talked about nutrient in fitness. But most people have no idea how much they actually need. Here is the simple answer.

The Basic Formula

For general health (not training): 0.8g of protein per kg of body weight

For people who workout regularly: 1.6 to 2.0g per kg of body weight

For aggressive muscle building: 2.0 to 2.2g per kg of body weight

Quick Examples

Why Higher Protein for Fat Loss?

When you are eating in a calorie deficit (eating less to lose fat), your body can break down muscle for energy if protein is too low. Eating more protein protects your muscle tissue while you lose fat.

The Reality for Most Indians

Most Indians get 35 to 45g of protein per day through normal meals. If you are training seriously, you need 2 to 4 times that amount. This is why you need to actively plan your protein intake.

Use FitgenZ to track your protein daily. Within a week, you will know exactly where you stand and what you need to add.

Does Eating More Protein Mean Gaining More Muscle?

Up to a point, yes. Beyond 2.2g per kg, additional protein does not add more muscle. Your body just burns it for energy or excretes it.

More protein is not always better. The right amount is what works.

Related: How to Get Protein as a Vegetarian Indian | Is Whey Protein Safe in India | Can I Gain Muscle Without Supplements