Question 1

Is 1g protein per kg enough for muscle building?

Accepted Answer

No. For muscle building, research from the International Society of Sports Nutrition (ISSN) recommends 1.6–2.2 g/kg body weight. At 1g/kg you'll maintain existing muscle but won't optimise growth. This calculator uses 1.8 g/kg as the default for muscle building goals.

Question 2

Can vegetarians get enough protein in India?

Accepted Answer

Yes, but it requires planning. Key vegetarian protein sources include paneer (18g/100g), soya chunks (52g/100g dry), moong dal (7.5g/100g cooked), chana (8.9g/100g cooked), curd (3g/100g), and milk (3.3g/100ml). Combining dal with rice or roti provides complete amino acids. Most Indian vegetarians fall short because they rely too heavily on carbs — adding a protein source to every meal fixes this.

Question 3

How much protein is in 1 katori dal?

Accepted Answer

One katori (150ml serving) of cooked dal provides approximately 8–12g of protein depending on the type. Moong dal has about 11g per katori, masoor dal about 9g, and toor dal about 10g. While dal is a good protein source, you'd need 3–4 katoris to match the protein in one chicken breast (31g/100g).

Question 4

Is soya protein as good as whey?

Accepted Answer

Soya protein is a complete protein with all essential amino acids. Studies show it's nearly as effective as whey for muscle building when total daily protein intake is adequate. Soya chunks (52g protein per 100g dry) are one of the most affordable protein sources in India. The key is total daily intake, not the source.

Question 5

Do I need protein supplements?

Accepted Answer

Not necessarily. If you can meet your daily protein target through whole foods (dal, paneer, eggs, chicken, soya), supplements aren't required. However, if you struggle to hit your target — especially above 100g/day on a vegetarian diet — a whey or plant protein powder can help fill the gap conveniently.

Question 6

How much protein for weight loss?

Accepted Answer

During weight loss, protein needs increase to 1.4–2.0 g/kg body weight to preserve muscle mass while losing fat. This is higher than the general RDA of 0.8 g/kg. Higher protein also increases satiety, helping you feel full on fewer calories. This calculator uses 1.6 g/kg as the default for weight loss goals.

Question 7

Is too much protein bad for kidneys?

Accepted Answer

For healthy individuals, there is no evidence that high protein intake (up to 2.2 g/kg) damages kidneys. However, people with existing kidney disease should limit protein to 0.6–0.8 g/kg under medical supervision. If you have kidney concerns, consult your doctor before increasing protein intake.

Question 8

What is the cheapest protein source in India?

Accepted Answer

Eggs are the most cost-effective protein source in India at roughly ₹1.5 per gram of protein. For vegetarians, soya chunks are the cheapest at about ₹0.5 per gram of protein (dry weight). Other affordable options include moong dal, chana, peanuts, and toned milk. Chicken breast is the cheapest non-veg option after eggs.

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