How Much Protein Do You Really Need? Here's What Experts Say

Nutrition experts say that while protein is important, the “right amount” isn’t the same for everyone. Depends on your age, weight, activity and general health.

Why is protein important?
The amino acids that make up protein help your body build and repair cells. It helps to promote healthy skin, hair, bones, and muscles, as well as contributing to immunity and feeling fuller for longer.

Without enough protein, energy levels and recovery can suffer. However, too much without balance doesn’t necessarily produce better results.

How much protein should you consume?
For most healthy adults, a common recommendation is 0.8 grams of protein/kilogram of body weight/day.

But there's more demand for certain groups:
- Active people, athletes: 1.2 to 2 g/kg
- Older adults frequently need more to maintain muscle
- People recovering from illness: Might need more to repair

For example:
- A 55 kg person with a sedentary lifestyle: about 44 grams daily
- Active person (55 kg): 66-88 grams per day approximately

Best protein sources
You don't have to depend solely on supplements. Proteins are available in plant as well as animal foods, and Indian food habits already have plenty of options:

Vegetarian Lentils and dals Paneer, milk and curd Soybeans and tofu Chickpeas Rajma, nuts and seeds  
Non-vegetarian fish, chicken, eggs, lean meat

Mixing different sources helps you get all the essential acids, too.

Yes, you can have too much protein
Experts say loading up on protein is not enough. Too much protein doesn’t offer any extra benefits and can be hard on the body without sufficient carbohydrates, healthy fats and fibre.

If you have kidney disease or other medical conditions, consult your healthcare professional before making any dramatic changes to your protein intake.

Takeaway: eat a well-rounded diet with the right amount of protein for you, not the highest number you see online.