Protein is your body’s building material — like bricks for a house.
It builds your muscles, repairs cells, and even helps your hair, skin, and nails grow stronger.
If you don’t eat enough protein, your body becomes weak, slow to recover, and loses muscle.

Calculate Your Protein Intake

How much do you need?

Here’s a simple rule:

0.8 to 2.2 grams of protein per kg of body weight

Goal Grams per kg
Basic survival (no activity) 0.8–1 g/kg
Stay healthy + active 1.2–1.5 g/kg
Build muscle / lose fat 1.6–2.2 g/kg

Examples:

If you weigh 60 kg:

  • Just surviving? 60 × 0.8 = 48 g/day
  • Active and want to tone up? 60 × 1.5 = 90 g/day
  • Want muscle or fat loss? 60 × 2 = 120 g/day

Where do you get protein?

Vegetarian Sources Non-Veg Sources
Paneer, tofu, lentils Eggs, chicken, fish
Chana, rajma, soya chunks Greek yogurt, whey
Milk, curd, cheese Mutton, turkey, seafood
Nuts, seeds

Tip: Combine dal + rice, or roti + paneer to get complete protein.

What does that much protein look like?

  • 1 egg = 6g protein
  • 100g paneer = ~18g
  • 1 scoop whey protein = ~24g
  • 1 bowl dal = ~7g
  • 1 chicken breast (100g) = ~25g

So you mix foods across the day — breakfast, lunch, dinner, snacks — to hit your number.

Why protein is key for fat loss:

When you’re losing weight, your body may burn muscle instead of fat if protein is low.
Protein protects your muscle, keeps you full, and even burns more calories while digesting.

Funda for life:

“Protein is not just for bodybuilders — it’s for everyone.
Want to grow, glow, and stay strong?
Make protein your best friend at every meal.”