How Much Protein Do I Need?

How Much Protein Do I Need?


There are three types of macronutrients

1) Carbohydrate
2) Fat
3) Protein

Amongst these three macros, carbs and fats are efficiently managed by your body 

It is difficult to manage protein without consuming a well-planned balanced diet.

What Is Protein?

Proteins are compounds composed of carbon, hydrogen, oxygen, and nitrogen

What makes protein unique is the nitrogen compound present in it which gives it a unique ability to repair and build muscle.

There are plenty of products available in the market which has proteins mentioned in the nutritional fact label

So, does that mean we can have any one of the products to fulfill your protein requirement?


Well, the answer is NO.


When I say protein, I am only talking about First Class Protein

So, when you are going out to buy something in order to fulfill your daily protein requirement you need to make sure that it has a First Class Protein.

What Is First Class Protein?

First-class protein is a protein in which there is a balanced ratio of Essential, Non-Essential and Conditionally Essential amino acids.

  • Essential amino acids


Essential amino acids are amino acids that your body cannot produce on its own, which you must get through your diet.

  • Non Essential amino acids

Non Essential amino acids are amino acids that can be produced by your body and so are not essential to the human diet.

  • Conditionally Essential amino acids


Conditionally Essential amino acids are usually non-essential amino acids that your body can produce on its own however in some extreme cases your body needs more it.

For example - 

If a person is down with fever in such instances in order to recover, he/she needs to have more of CAA’s.

If he/she is an athlete who trains for a longer time, they too need CAA’s for fast recovery.


Know Your Recommended Dietary Allowance


Every Country has a recommended dietary allowance chart which is suggested to its residents in order to live a healthy life.

Below is the RDA recommended by ICMR (Indian Council of Medical Research)



According to ICMR, Daily protein required by a body should be 1 gram per kilogram (kg) of body weight.

So if a person weighs about 100 kg He / She should consume 100 g of proteins daily.

Now this is just a recommendation by ICMR
Every person have a different lifestyle and activity level.

  • Sedentary Lifestyle

A sedentary lifestyle is a type of lifestyle involving little or no physical activity. 

A person living a sedentary lifestyle is often sitting or lying down while engaged in an activity like reading, socializing, watching television, playing video games, or using a mobile phone/computer for much of the day. 

Protein requirement for people in this category will be
0.8 gm to 1 gram per kg of body weight.

So again, assume if a person weighs 100 kg who has a sedentary lifestyle
His protein consumption in a day should be 80 to 100 grams per day.

  • Moderate Lifestyle


A person living a Moderate lifestyle has most of the activities similar to the sedentary lifestyle however in addition to this they also do some sort of physical activity on a daily basis.

For example- Working out thrice a week or jogging every day in the morning.

Protein requirement for people in this category will be
1 gm to 1.2 gram per kg of body weight.

Again assume if a person weighs 100 kg who has a moderate lifestyle
His protein consumption in a day should be 100 to 120 grams per day.

  • Heavy Worker

People in this category do lots of physical activity on a daily basis, Competitive bodybuilders, Labourers, Athletes are some of the examples.

Their muscles go through lots of wear and tear every day and so to repair those muscles RDA of Protein mentioned in ICMR is just not enough.

Protein requirement for people in this category will be
1.3 gm to 1.6 gram per kg of body weight

Again assume if a person weighs 100 kg who comes under this category
His protein consumption in a day should be 130 to 160 grams per day.


Do We Need Protein Supplements?


This is one of the most commonly asked questions

The answer to the above question could be a YES OR No Depending upon what are you actually planning to do with your body.

One of the biggest mistakes people often do is they just go and buy a protein supplement without even knowing do they actually need it?

And by doing so some people often end up buying a supplement that is actually not helping them to achieve their goal.

Well, the fact is you can fulfill your daily protein intake just by consuming food which is high in proteins

Protein supplements should only be consumed if you are not able to fulfill your protein intake from your diet.

Professional bodybuilders and athletes could be an exception to this case as their goals and activity levels are different

Bodybuilders are often huge and bulky and it is practically not possible to consume more than 180 to 200 grams of protein in a day just by consuming food.

They need to have protein supplements in order to fulfill the requirement

But for a normal gym goer, consuming 80 to 100 grams of protein in a day just by having protein-rich food is definitely not a tough task.

How To Check The Nutritional Label?


There are some supplements available that are marketed as a product containing high protein.

But have you ever checked the Nutritional Fact label to confirm the Bioavailability and Biological Value of the protein?



This picture shows nutritional information of a Protein Bar also known as meal replacement bar.

Its company claims that this product is high in protein.

let’s Look at the Nutritional Information first

Total Quantity of the product is = 75 g

Protein = 20 g

Carbohydrate = 31.7 g

Fat = 12.5 g


If you add up all the macros i:e

20 + 31.7 + 12.5    you get     64.2 g 



This means 75 g – 64.2   i:e  10.8 g is the number not included in the macronutrients.

So 10.8 grams could be the number of micronutrients (Vitamins & Minerals) & Flavouring Substances.

Coming to the point, as the company claims this product is high in protein.

Let’s do the calculation to confirm this

As we now know, the total quantity of the macros is = 64.2 g

Protein = 20 g (Bioavailability of protein is 31.15 %)

Carbohydrate = 31.7 g (Bioavailability of Carbohydrate is 49.37 %)

Fat = 12.5 g (Bioavailability of Fats is 19.47 %)

Well you can clearly see here that Bioavailability of carbs is more than protein and fats

I have thoroughly checked the content mentioned in the product and the company has not mentioned it anywhere that this product is high in carbs too.

My intention is not to defame any brand and so is the reason I am not mentioning what brand is it

I just want to make you understand how to check the macros 

and not to get trapped in such fraudulent claims made by the company


So What Should I Expect From This Product?

Well If the company claims that this product is high in protein 

The bioavailability of protein should definitely be more than carbs and fats

Else it would just be a waste of money.



Please provide us some business projections sellers 

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