This Is How Much Protein You Need Per Day!
Protein is essential for muscle growth, weight management, and overall health. But how much do you really need per day?
- Sedentary person: ~0.8g per kg of body weight
- Active person: ~1.2-2.0g per kg
- Athletes/Bodybuilders: ~1.6-2.5g per kg
For example, if you weigh 70 kg:
- Sedentary: ~56g protein
- Active: ~84-140g protein
- Athlete: ~112-175g protein
Wondering how to hit these targets with Indian foods?
Vegetarian Sources:
- Paneer (100g) - 18g protein
- Tofu (100g) - 10g protein
- Greek yogurt (100g) - 10g protein
- Lentils (dal) (1 cup cooked) - 15g protein
- Chickpeas (1 cup cooked) - 15g protein
- Soya chunks (50g) - 26g protein
- Almonds (30g) - 6g protein
Non-Vegetarian Sources:
- Chicken breast (100g) - 27g protein
- Eggs (1 large) - 6g protein
- Fish (100g) - 20-25g protein
- Mutton (100g) - 25g protein
High-Protein Indian Meals:
- Dal chawal with paneer salad (~30g protein)
- Egg bhurji with roti (~25g protein)
- Chicken curry with rice (~35g protein)
- Soya chunks pulao (~28g protein)
Hitting your protein goal is easier than you think! What’s your go-to high-protein Indian meal?