How much protein do you need per day?
Most active adults do best with 1.2 to 2.0 g of protein per kg of body weight. For fat loss, about 1.6 g/kg protects muscle; for muscle gain, up to 2.0 g/kg helps.
Indian protein sources
- 100 g paneer: about 18 g
- 1 cup cooked dal: about 12–15 g
- 200 g curd: about 8–10 g
- 50 g soya chunks (dry): about 26 g
- 2 eggs: about 12 g
- 100 g chicken breast: about 30 g