How Much Protein Is Healthy for Your Body?

Protein is often at the center of every diet conversation, from weight loss plans to bodybuilding regimes. But most people get it wrong, sometimes eating far less than required, and other times overloading unnecessarily. In this episode of the Orange Club Podcast, Dietitian Nidhi Nigam breaks down how much protein your body actually needs, what sources are best, and the myths you should stop believing.

Watch the clip here: How much protein is healthy?

The Biggest Misconception Around Protein

Many people calculate their protein needs based on their current body weight, assuming that if they weigh 100 kg, they must consume 100 grams of protein. This is a mistake. Protein requirements are calculated on your ideal body weight, not your actual one. So, if your ideal weight is 60 kg, then your daily requirement is around 60 grams, not 100. This small misunderstanding often leads to unnecessary overconsumption.

What the Latest Guidelines Say About Protein Intake

The National Institute of Nutrition (NIN) recently updated its recommendations after a decade, offering more realistic guidance. For a normal adult, the requirement is 0.6 to 1 gram of protein per kg of ideal body weight per day. That means most people fall well within the 50–70 gram range. Unless you’re into heavy bodybuilding or high-performance athletics, you don’t need to push beyond this.

What Happens If You Overdo Protein?

High-protein diets have become a trend, especially for people trying to lose weight quickly. Some even believe they can go as high as 2 grams per kg of body weight. But this approach is not only unnecessary, it can also be harmful in the long run. Excess protein doesn’t give you “extra” benefits, it simply puts stress on your kidneys and digestion. Weight loss is better achieved through balance, not extremes.

When Higher Protein Intake Is Justified

The only exceptions are for people who are actively bodybuilding, training heavily, or undergoing specific medical conditions where higher protein intake is required under supervision. Even then, it’s done in a structured manner. For the average person, chasing high protein numbers without understanding the science is a waste of effort and money

Smarter Choices Over Numbers

Rather than obsessing over grams, focus on quality sources of protein. A balanced plate that includes pulses, lentils, dairy, eggs, lean meats, nuts, and seeds ensures you get what your body needs without overloading it. Pairing these with vegetables and whole grains helps maintain balance with other macronutrients.

Want to Understand Protein Needs Better?

This conversation with Dietitian Nidhi Nigam dives deeper into how much protein your body really needs, common mistakes people make, and how to structure your meals smartly. Catch the full episode of the Orange Club Podcast for a practical, no-nonsense guide to protein and nutrition.