How Much Protein Do You Really Need for Fat Loss & Muscle?

Protein is one of the most important nutrients for anyone trying to lose fat, build muscle, or improve recovery. Yet most people still underestimate how much they need each day.

Protein supports:

• Maintaining muscle while dieting
• Faster recovery from workouts
• Better fullness and appetite control
• Improved metabolism

When protein intake is too low, people often lose muscle instead of fat, and the body never develops the firm, athletic look they want.

How much should you aim for?

A practical target for most active individuals is around 1.2 to 2 grams per kilogram of body weight each day.

For example, someone weighing 70 kg can aim for roughly 85–140 grams daily, depending on training intensity and goals.

Easy protein options in an Indian diet:

• Eggs
• Chicken
• Fish
• Curd or Paneer
• Dal with Rice
• Whey Protein

You don’t need perfection, but you do need consistency across the week.

If you want structured training, expert guidance, and accountability, the coaches at Haachiko Fitness are here to help. Reach out to start your transformation.

Rushita Adole