Find your daily protein target based on your weight, goal, and activity level — with Indian diet tips
| Food | Protein (per 100g) | Notes |
|---|---|---|
| Chicken breast | 31g | Best lean protein |
| Paneer (cottage cheese) | 18g | Veg staple, high sat-fat |
| Chana dal (cooked) | 8.9g | High fibre too |
| Moong dal (cooked) | 7.7g | Easy to digest |
| Egg (whole) | 13g | Complete amino profile |
| Rohu fish | 16g | Affordable, widely available |
| Greek yogurt / thick curd | 10g | Strained dahi works well |
| Soybean (cooked) | 16g | Best plant protein |
| Rajma (kidney beans) | 8.7g | Good with rice |
| Tofu | 8g | Versatile, neutral taste |
Studies show 73-80% of urban Indians consume less protein than recommended. The average Indian diet gets only 9-10% of calories from protein, while the ideal is 20-30% for active individuals.
The main reason: traditional Indian meals are carbohydrate-heavy (roti, rice, dal, sabzi). Dal provides protein, but a single serving only offers 5-8g — well short of what active adults need.
1.6–2.2g per kg of bodyweight. Split across 4-5 meals with at least 25-30g per sitting to maximize muscle protein synthesis.
1.2–1.6g per kg. Higher protein preserves muscle during calorie deficit and keeps you fuller longer, reducing total calories consumed.
0.8–1.0g per kg minimum. Most sedentary Indians fall below even this baseline. Aim for 1.0g/kg as a practical floor.
2.0–2.4g per kg on heavy training days. Endurance athletes (runners, cyclists) need 1.4–1.8g/kg — protein for muscle repair, not just mass.
A 70kg person targeting muscle gain needs ~140g protein daily. The above sample day provides ~85-100g — supplementing with whey protein or increasing lunch portion bridges the gap.
Many Indians eat most protein at dinner. For better muscle synthesis, distribute protein across all meals. A simple rule: include one high-protein item (egg/paneer/dal/chicken/fish/curd) in every meal.
NYUS knows Indian foods — dal, roti, paneer, sabzi. Log a meal in seconds, get real macros.
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