Your body weight decides how much protein you require. A healthy human requires 1.5 grams of protein for every kilogram of their body weight.
Balanced home cooked food is generally a good source of all the nutrients you need. Being born and brought up in India, I know we have a knack to use excess oil and spices to cook anything. For example, lentils (dal) is a rich source of Protein but in fact a cooked bowl of it will contain proportionately very small amounts of lentils. So tracking your actual protein intake is important.
Upping your protein intake also increases your feeling for fullness. Hence you tend to eat lesser calories.
Protein Supplements are the best sources of protein to complete your body requirements and recover your muscles faster after strength training.