How Much Protein Do You Need Daily? How to Meet Your Daily Protein Needs? – 3 Step Protein Method

Are you getting enough protein? Most people aren’t, and it’s affecting their energy, skin, immunity, and even sleep.

Proteins are often overlooked in our everyday diet, especially in India where the focus tends to be on carbs. But did you know that protein is the building block of life? Literally, every cell in your body needs protein to function properly. Yet studies show that over 70% of Indians are protein deficient, particularly vegetarians. This can lead to fatigue, hair fall, weak immunity, poor metabolism, and even mood swings.

No matter whether you’re trying to build muscle, lose weight, or simply stay healthy, getting the right amount of high-quality protein is non-negotiable.

Today, we’ll tell you how much protein you need, what kind to eat, and where to get it from, so that you can meet your protein goals effortlessly, whether you’re vegetarian, vegan, or non-vegetarian.

Why is Protein Important for Our Body?

Protein is an essential macronutrient. It’s required to maintain the following:

• Enzymes – Substances in the body that have various functions, for example digestion.
• Keratin & Collagen – Forming structural elements like keratin (for hair and nails) and collagen (for skin)
• Hemoglobin – Red blood corpuscles contain hemoglobin. This hemoglobin carried oxygen throughout the body.
• Lipoproteins – Plasma, the clear fluid in the blood has fats and proteins called Lipoproteins.
• Muscle tissue – Muscle tissues contain proteins called Myoglobin, Elastin, Myosin, actin, etc.
• Bone – Calcium makes up the outer part of the bone. The inside part of the bone and the marrow contains protein.
• DNA – Protein and Nucleic acid come together to form our DNA.

In short, protein keeps your body running, recovering, and rebuilding, every single day.

What Are Amino Acids and Why Do They Matter?

Proteins are made up of chains of molecules called amino acids. There are different types of amino acids of which 20 are essential for our wellbeing. Out of the 20 amino acids your body needs, 9 are essential, meaning they must come from your diet because your body can’t make them on its own.

If you don’t get these essential amino acids, it could lead to:

• Hair thinning or hair loss
• Skin problems
• Weakened immunity
• Sleep disturbances
• Fatigue and poor muscle recovery

Further, proteins cannot be directly absorbed by the cells of the intestine. Enzymes break down the proteins into their component amino acids. The blood absorbs the amino acids and transports them to various organs to carry out various bodily functions.

The amino acids are restructured to form other proteins, enzymes, tissues, etc. This process of breaking down and then rebuilding amino acids is called protein biosynthesis. Think of Lego blocks, with which you can build various things.

To ensure your body has what it needs, follow this easy 3 Step Protein Method.

First Step – Know How Much Protein You Need Daily

The general rule of thumb is, 0.8 grams of protein per kg of body weight per day for the average person.

So, if your weight is 70 kg: 70 × 0.8 = 56 grams of protein per day

However, if you’re active, lift weights, or are into sports, your requirement can go up to 1.2 to 2 grams per kg of body weight.

• For muscle building: 1.5 – 2.0 g/kg
• For fat loss: 1.2 – 1.8 g/kg (to retain muscle mass)
• For seniors: 1.0 – 1.2 g/kg to prevent muscle loss (sarcopenia)

Pro Tip: Always consult a certified nutritionist to personalize your protein goal based on your age, activity level, and fitness goals.

Second Step – Focus on the Quality of Protein

Not all proteins are equal. Some foods contain all 9 essential amino acids, these are called complete proteins.

Animal protein and products have all of the 9 amino acids that our body cannot produce, but plant sources fall short of some of these. However, if you are a Vegetarian or Vegan, let us see how we can overcome this shortfall.

✅ Complete Proteins (Mostly Animal-Based)

• Chicken
• Eggs
• Fish
• Dairy (milk, cheese, yogurt)
• Whey protein

🟡 Incomplete Proteins (Mostly Plant-Based)

• Pulses, legumes
• Grains
• Nuts & seeds
• Vegetables

Don’t worry if you’re vegetarian or vegan. You can still get complete protein by combining different plant-based sources. This is called protein complementation.

Protein-Rich Combinations for Vegetarians and Vegans

Before moving ahead, let’s understand the different between Vegetarians and Vegans, especially for those who are not confused between Vegetarian or Vegan diet.

• Vegetarians do not eat meat or animal products due to religious, moral or health reasons.
• Vegans, on the other hand, do not eat or use any animal products as they believe that no harm should be done to animals for our own purposes. Vegans do not even eat eggs, dairy, honey, etc. and do not use furs, leather, etc.

As their diets do not contain animal products, getting enough protein is always the issue Vegetarians and vegans have to contend with.

Now, there are various vegetables and plant products that have high protein content. So let us see how we can ensure a protein rich veg diet. However, as stated earlier plant proteins are not complete proteins. That is they do not have all the required amino acids that our body needs. Thus, a variety of plant products need to be consumed to fulfil this need.

Vegetarian (Dairy included):

• Pulses + Dairy (e.g. Baked Beans + Cheese)
• Grains + Milk (e.g. Oats porridge + Milk)
• Spinach + Paneer (e.g. Palak Paneer)

Vegan:

• Whole grain and pulses – Rice and Lentils (Daal and rice)
• Pulses and Seeds – Humus with Sesame Oils or Bean Salad and flax seed oil dressing.
• Grains with nuts – Quinoa with almonds or walnuts.
• Vegetables with Nuts and Seeds – Spinach salad with almonds and pine nuts.

Pro Tip: Variety is key. Rotate your proteins throughout the week.

Third Step – Get the Right Quantity of Protein From Food

Till now, we have talked about the quality of the protein. Now, how do we ensure we get the right quantity? The table below provides the various sources of protein with the amount present in each.

Food Item	Serving Size	Protein Content	Non-Veg Friendly	Veg Friendly	Vegan Friendly
Read meat – Steak	3 Oz (85 grams)	23 grams	Yes
Chicken/Turkey	3 Oz (85 grams)	21-24 grams	Yes
Eggs	1 Large	6 grams	Yes	Yes
Milk	1 Cup	8 grams	Yes	Yes
Fish	3 Oz (85 grams)	21-25 grams (depending on type)	Yes
Protein Powder	1 Scoop	24 grams	Yes	Yes (depending on source)	Yes (depending on source)
Greek Yoghurt	8 Oz (227 grams)	23 grams	Yes	Yes
Cottage Cheese	1/2 Cup	14 grams	Yes	Yes
Cheese	1 Oz (28 grams)	8 grams	Yes	Yes
Navy Beans	1 Cup	6 grams	Yes	Yes	Yes
Lentils – Dry	1/4 Cup	12 grams	Yes	Yes	Yes
Peanut Butter	2 Tbsp	8 grams	Yes	Yes	Yes
Nuts	2 Oz (57 grams)	6 grams	Yes	Yes	Yes
Tofu	3 Oz (85 grams)	12 grams	Yes	Yes	Yes
Peas	1 Cup	7 grams	Yes	Yes	Yes
Wheat Germ	1 Oz (28 grams)	6 grams	Yes	Yes	Yes
Quinoa	1 Cup	8 grams	Yes	Yes	Yes

Wrapping Up

Proteins are essential to our wellbeing. Getting the right amount of protein should not be a problem with a varied diet. However you should spread the quantity of protein throughout the day, to get the best value.

FAQs (Frequently Asked Questions)

Q. Can You Use Protein Powders?

Yes, protein powders are useful, especially if you are working out regularly, not meeting daily protein needs via food, and looking for convenience or faster recovery. You can choose from whey protein (fast-digesting, milk-based, not vegan), casein protein (slow-release, dairy-based), plant-based protein (pea, soy, rice, hemp, suitable for vegans).

Q. Is protein powder safe for daily use?

Yes, if taken in moderation and quality is assured. Look for certified brands without added sugars or fillers.

Q. What are the best vegetarian sources of protein?

Lentils, beans, tofu, paneer, Greek yogurt, quinoa, nuts, and seeds are some of the best vegetarian sources of protein.

Q. Can too much protein be harmful?

Excessive protein (above 2.5 grams per kg per day) may stress kidneys over time.