How much protein do you actually need?
A simple way to work out your daily protein, and how to get there on a vegetarian plate.
16 October 2026 · 2 min read
Most adults need about 0.8 g of protein for every kg they weigh, every day. That is the figure Indian dietary guidelines (ICMR-NIN) use for healthy adults. If you weigh 60 kg, that is roughly 50 g a day. If you work out regularly, many people aim higher – often 1.2 to 1.6 g per kg – but it is worth checking with a dietitian or your trainer for your own needs.
Why vegetarians fall short
A typical Indian vegetarian day leans on roti, rice and sabzi. These fill you up but carry little protein. One plain roti has about 3 g. A katori of dal has about 6–7 g. It adds up slower than most people think, and breakfast is often the meal with the least.
Spread it through the day
Your body uses protein best in steady amounts, not all at dinner. A simple target is 15–25 g per meal. That is easier to reach than it sounds:
- A bowl of paneer and chickpeas at lunch
- A sprouts or chana chaat as an evening snack instead of fried namkeen
- Oats cooked in milk, with nuts and seeds, for breakfast
What 25 g looks like at Healthy Hunger
Every dish on our menu shows its protein, so you can count as you order:
| Dish | Protein | Calories |
|---|---|---|
| Air-Fried Soya & Paneer Bowl | 33 g | 490 kcal |
| High Protein Bowl | 25 g | 520 kcal |
| Soybean Masala | 25 g | 490 kcal |
| Masala Peanut Chaat | 18 g | 480 kcal |
| Classic Banana Honey Oats | 17 g | 340 kcal |
Try it
Start with the Air-Fried Soya & Paneer Bowl – one bowl covers more than half a 60 kg adult's daily need.
