Most Indians are significantly under-eating protein. An IMRB survey found 73% of Indian households are protein deficient. Our traditional diet is nutritious but carbohydrate-heavy — falling well short on complete protein.

The Basic Guideline: 0.8g Per Kg

The WHO and ICMR recommend 0.8g of protein per kilogram of body weight per day. For a 60kg person, that’s 48g. For a 75kg person, 60g. But this is the minimum to prevent deficiency in a sedentary person — not the optimal amount for health or an active lifestyle.

What You Actually Need by Goal

Sedentary adults: 0.8–1.0g per kg
Moderately active (2–3x/week): 1.0–1.2g per kg
Regular gym-goers (4+/week): 1.4–1.8g per kg
Heavy training or athletes: 1.8–2.2g per kg
Fat loss while preserving muscle: 1.6–2.2g per kg

How to Calculate Your Target

Multiply your weight in kg by the right factor above. Example: 65kg person exercising regularly → 65 × 1.5 = ~97g protein per day. Prefer not to do the math yourself? Use our free BMR & TDEE calculator to get a personalised number in seconds.

Protein in Common Indian Foods

• 1 cup cooked dal — ~9–12g
• 100g paneer — ~18g
• 2 eggs — ~12g
• 100g chicken breast — ~31g
• 1 cup Greek yogurt — ~10g
• 30g almonds — ~6g
• 1 scoop protein powder (~33g) — ~25–26g

For a vegetarian aiming for 97g/day, hitting that from food alone requires careful planning. A daily protein supplement closes the gap efficiently. Your choice of protein source matters too — see Plant Protein vs Whey and What is Yeast Protein? for a full comparison.

Timing: Does It Matter?

Total daily protein matters more than timing. Spread it across 3–4 meals (the body uses ~25–40g per meal for muscle protein synthesis). Post-workout protein within 2 hours is helpful, but the strict 30-minute window has been largely debunked. If your protein shake is causing issues, read why protein powder causes bloating — timing is rarely the issue, ingredient quality is.

How a Daily Protein Shake Helps

One scoop of Pod Nutrition protein — 26g of complete protein — covers roughly 25–30% of the daily target for a moderately active Indian adult. Clean ingredients, no artificial sweeteners, no fillers.

Shop Pod Nutrition Plant Protein →

FAQs

Can I eat too much protein?

For healthy adults, up to 2.2g/kg is safe. People with pre-existing kidney disease should consult a doctor first.

Is protein powder necessary if I eat dal and paneer?

Not strictly necessary, but practically useful for closing the gap between what you eat and what you need.

How much protein do vegetarians need vs meat-eaters?

The same amount. Vegetarians need to be more intentional about combining sources — pea + rice blends and yeast protein are ideal complete options.