How much protein do you actually need?

Ask five people at a gym in Dwarka how much protein you need and you will get five answers, usually somewhere between "one gram per kilo" and "as much as you can physically eat". The honest answer is duller and more useful than either.

Your needs are individual

Protein needs vary with age, activity, goals and health. A general article cannot set your personal target. A qualified dietitian can help you choose one, particularly if you have a medical condition or specific training needs.

Already have a target from your dietitian or trainer? Share it before ordering. We can explain how our available recipes and portion profiles fit, without promising an exact clinical prescription.

Portions make the comparison useful

A familiar dish can vary with the amount of dal, paneer, egg, tofu or meat used. Look at the whole recipe and portion rather than assuming one dish always contains the same amount.

• Dal and roti: amounts depend on the recipe and portion
• Paneer, tofu, egg and chicken: different ingredients, different protein amounts
• Use weighed ingredients and clearly labelled estimates

What to do about it

Choose meals that fit your routine and any professional advice you follow. Our role is to cook and portion them consistently, then explain the estimates on the label.

That is the entire reason we weigh portions as the meal is made and print the grams on the box. Not because grams are magic. Because guessing is what breaks the streak.

Our companion article compares protein in familiar foods and explains why its four examples are not nutritionally equivalent.