Daily protein target for your weight & goal
Protein needs are usually expressed in grams per kilogram of body weight. Around 0.8 g/kg is the general adult minimum, while people who train regularly are often advised 1.4 to 2.0 g/kg to support muscle repair and growth. Pick the level that matches your activity, and spread intake across your meals.
For healthy people, intakes up to around 2 g/kg are generally considered safe. Anyone with kidney disease should follow medical advice.
Dal, chana, rajma, paneer, curd, soy, tofu, milk and nuts are all good options.
Total daily intake matters most. Spreading it across meals helps your body use it well.
Body mass index & health status
Exact age in years, months & days
Daily calorie needs (TDEE / BMR)
Healthy weight range for your height
Your 5 training zones from max & resting HR
Estimate your fertile window & next period