How Much Protein Do Indians Actually Need?

Protein is essential for muscle growth, recovery, immunity, and overall health, but your daily requirement depends on your body weight, activity level, age, and fitness goals. For general health, most adults need around 0.8–1.0 g of protein per kg of body weight, while those focused on weight loss or muscle gain may need more. Indian foods such as dal, paneer, curd, soy, eggs, chicken, fish, and legumes can help you meet your daily protein needs. The key is to include quality protein sources consistently throughout the day rather than relying only on supplements.