Let’s say you’re 21, around 61 kg, and just starting out with workouts. You want to build some muscle, feel stronger, and look leaner. That’s a great goal—and one of the most important things you can do to make real progress is to eat enough protein.
How Much Protein Do You Need Per Day?
You might’ve heard that the average adult only needs about 0.8 grams of protein per kg of body weight. That’s true—for someone who just sits at a desk all day and doesn’t exercise.
But if you’re training, even just starting out, your needs are higher. The sweet spot for building muscle is usually around 1.4 to 2.0 grams of protein per kg of body weight.
So, if you weigh 61 kg:
- Minimum for gains: 61 x 1.4 = about 85g per day
- Higher end: 61 x 2.0 = around 120g per day
Target range: 85–120 grams of protein every day
Spread that across 3 meals and a snack or two, and it’s actually very doable.
How to Hit That Protein Target
Think of your meals like this: if you can get 25–30 grams of protein per meal, plus a snack or shake somewhere in your day, you’re golden.
Sample Daily Breakdown:
- Breakfast: 3 eggs + toast with peanut butter (≈ 25g)
- Lunch: Grilled chicken breast + rice + vegetables (≈ 30g)
- Snack: Greek yogurt or protein shake (≈ 20g)
- Dinner: Lentil curry + quinoa or paneer + veggies (≈ 30g)
Boom—you’re at 100g+ without even trying that hard.
Where Should That Protein Come From?
Best Animal-Based Options (if you’re non-veg):
- Chicken or turkey breast
- Fish like salmon or tuna
- Eggs (super versatile and budget-friendly)
- Greek yogurt, cottage cheese, and milk
These are “complete proteins”—they contain all the amino acids your body needs to grow muscle.
Best Vegetarian-Friendly Options:
- Lentils, beans (black, kidney, chickpeas)
- Tofu, tempeh, and edamame (soy = complete protein)
- Quinoa (rare complete plant protein)
- Nuts and seeds (almonds, pumpkin seeds, peanut butter)
Pro tip: When eating plant-based, combine foods (like rice + beans or hummus + whole wheat pita) to get all essential amino acids.
What About Protein Powders?
You don’t have to take a protein shake—but it definitely helps if:
- You’re in a hurry
- You’re struggling to get enough protein from food alone
- You want something easy right after a workout
Good Options:
- Whey protein: Fast-digesting, great for muscle growth
- Casein protein: Slower-digesting, nice before bed
- Plant-based blends: Pea + rice, soy, or hemp options work well for vegetarians and vegans
Stick to powders that give you 20–30g protein per scoop and avoid those overloaded with sugar.
Simple Tips to Make It Easier
- Start your day with protein – eggs, yogurt, or a protein smoothie
- Make protein the star of each meal – build meals around it
- Keep high-protein snacks on hand – roasted chickpeas, boiled eggs, or a protein bar
- Batch cook – prep grilled chicken, tofu, or dal ahead of time so it’s ready when you are
- Don’t stress perfection – just aim to improve a bit each day
Let’s Wrap This Up
If you’re new to lifting or just trying to live a bit healthier, getting enough protein can feel like a mystery at first. But once you break it down, it’s not that complicated—you just need to hit that 85 to 120 grams per day and keep it steady.
Start with real food. Add a shake if you need it. Keep moving your body. The results will come, not overnight, but steadily and surely.
And hey, we’ve all been beginners. It’s normal to feel a bit unsure at first. That’s why we put this guide together—to give you a solid starting point that feels clear and doable. If you’re ready to level up your meals, your workouts, and your overall energy, this is a good place to start.
Want a simple gym plan to go with this? Need high-protein meal ideas that don’t break the bank? I’ve got you—just reach out.