Free tool
How much protein do you actually need?
Four questions. No email required. The number updates as you type.
Where does this number come from?
It scales protein with your bodyweight and how hard you train, which is how sports nutrition guidelines are normally written. Someone training three or four days a week generally lands around 1.5 to 1.8 g per kg. Training daily, or eating in a deficit to lose fat, pushes it higher because protein protects muscle when calories are low.
Why is it a range and not one number?
Because a single number would be false precision. Anywhere in the range works. Aim for the lower end on rest days and the upper end on hard training days.
Do I need a supplement to hit it?
Not necessarily. Dal, paneer, eggs, chicken, fish, curd and soy will get most people most of the way there. Whey is a convenience, not a requirement — it is useful when you are short by 20 to 40 g a day and do not want another meal.
Can I eat too much protein?
For healthy adults, intakes in this range are well tolerated. If you have a kidney or liver condition, are pregnant, or are managing another medical condition, check with your doctor first rather than following a calculator.
Not sure what to buy?
Message us on WhatsApp or walk into any of our five Navi Mumbai stores. We will point you at what fits your goal and budget — including telling you when you do not need a supplement at all.