How much protein do you actually need?

Most active adults need roughly 1.6-2.2g of protein per kg of bodyweight per day, split across 3-5 meals. Athletes cutting calories should aim for the higher end of that range to protect muscle mass. A daily whey shake is the easiest way to close the gap when food alone falls short — use the Calorie & Macro Calculator above to see your personal target.

Best vegetarian protein sources in India

Paneer, tofu, dals and legumes, Greek yogurt/curd, soy chunks, and whey protein isolate are the most efficient vegetarian protein sources by cost and absorption. Combining dal + rice or roti gives a more complete amino acid profile than either alone.

• Paneer (100g): ~18g protein
• Toor/moong dal (1 cup cooked): ~14-18g protein
• Soy chunks (100g dry): ~52g protein
• Whey isolate (1 scoop): ~24-27g protein

How to structure your training week

Beginners do best on a 3-day full-body split; intermediate and advanced lifters generally see better results from 4-6 day upper/lower or push/pull/legs splits that let each muscle group be trained twice a week. Use the Gym Schedule Builder above to get a split matched to your available days.

When to take your protein shake

Total daily protein intake matters more than exact timing, but having a shake within 1-2 hours after training and one earlier in the day (e.g. breakfast) makes it easier to hit your target consistently without relying on large meals.