If you've spent any time in a Delhi gym, you've heard the number: "you need at least 2 grams of protein per kg body weight." It gets repeated so often that most people accept it as fact. The truth is more useful, and a lot less intimidating.
For most people doing regular strength training, the real target is closer to 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. A 70kg gym-goer training 4-5 times a week needs somewhere between 112g and 154g of protein daily — not the 200g+ numbers thrown around on Instagram. If you're mostly doing cardio or light activity, even 1.2 to 1.6g/kg is enough to maintain muscle and support recovery.
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