Most people under-eat protein and over-buy supplements. Find the number you actually need, how to split it across the day, and how much of it realistically has to come from a shake.
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Fill in the form and hit calculate.Protein requirements scale with bodyweight, not with calories. The calculator multiplies your weight by a gram-per-kilogram figure chosen from your goal, then adjusts it up or down for training load.
The old 0.8 g/kg figure you may have seen is the minimum to avoid deficiency in a sedentary adult — not the amount that supports training. Anyone lifting seriously needs roughly double it.
Going beyond roughly 2.2 g/kg has not been shown to add muscle in healthy trainees. It is not harmful for most people — it is just money you could have spent on something that does something.
Total daily protein is the main lever. Distribution is the second one: spreading intake across three to five feedings of 25–40g stimulates muscle protein synthesis more effectively than taking the same total in one or two large meals. The "anabolic window" is far wider than it was once sold as — anywhere within a couple of hours of training is fine.
Whole food should carry most of the load: eggs, dairy, paneer, chicken, fish, soya, dals and legumes. In practice most people reach about 70% of their target from food and stall there — appetite, time and cost all get in the way.
That remaining 30% is exactly what whey is for. One to two scoops closes the gap for roughly ₹70–₹110 a day with almost no added fat or carbohydrate. If you are vegetarian and struggling past 1.4 g/kg from food alone, a protein supplement stops being optional.
Not sure which protein fits your macros and budget? Send us your result on WhatsApp and we will pick one — free, no purchase needed.