Protein needs depend on your goals, training intensity, and body weight.
The General Recommendation: For active individuals looking to build or maintain muscle, aim for 1.6–2.2g of protein per kg of bodyweight.
Example: If you weigh 75kg, target 120–165g of protein per day.
High Protein Food Sources:
- Chicken breast: 31g per 100g
- Eggs: 13g per 100g
- Paneer: 18g per 100g
- Greek yogurt: 10g per 100g
- Whey protein: 25g per scoop
Tip: Spread your protein intake across 3–5 meals for optimal muscle protein synthesis.
