How much you need
Roughly 0.8 g per kilogram of body weight for a sedentary adult, and 1.2 to 1.6 g if you train regularly. For a 70 kg person that is 56 g at minimum and up to 112 g if active.
What a typical day delivers
Two rotis, a bowl of dal, some sabzi and rice comes to around 35 to 45 g. That is under the floor for most adults and well under it for anyone lifting.
Where to find more without changing your diet
Paneer, curd, rajma, chana, soya chunks and peanuts. Soya chunks in particular are close to 50 g of protein per 100 g dry, and cost very little.
Combining is less complicated than people say
You do not need to combine proteins at every meal. Eating a variety of pulses, grains and dairy across the day covers the amino acid profile.
Where a supplement fits
As a convenience, not a requirement. If you are hitting your target with food, powder adds nothing except cost.
Nothing in this article is medical advice. If you have a diagnosed condition or take prescription medication, speak to your doctor before changing what you take.
