💪 Protein is essential for muscle repair, growth, fat loss, and overall health. This table shows recommended protein intake based on weight, gender, goal, and a comprehensive list of Indian foods, meals, and supplements.
🧾 Ideal Protein Intake (Male/Female)
| Gender | Height (cm) | Weight (kg) | Goal | Protein (g/day) |
|---|---|---|---|---|
| Male | 160-165 | 50-60 | Maintenance | 50-60 |
| Male | 160-165 | 50-60 | Muscle Gain | 75-90 |
| Male | 160-165 | 50-60 | Fat Loss | 65-75 |
| Female | 150-155 | 45-55 | Maintenance | 45-55 |
| Female | 150-155 | 45-55 | Muscle Gain | 60-70 |
| Female | 150-155 | 45-55 | Fat Loss | 50-60 |
| Male | 166-175 | 61-70 | Maintenance | 60-70 |
| Male | 166-175 | 61-70 | Muscle Gain | 90-105 |
| Male | 166-175 | 61-70 | Fat Loss | 75-85 |
| Female | 156-165 | 56-65 | Maintenance | 55-65 |
| Female | 156-165 | 56-65 | Muscle Gain | 70-85 |
| Female | 156-165 | 56-65 | Fat Loss | 60-70 |
| Male | 176-185 | 71-80 | Maintenance | 70-80 |
| Male | 176-185 | 71-80 | Muscle Gain | 105-120 |
| Male | 176-185 | 71-80 | Fat Loss | 85-95 |
| Female | 166-175 | 66-75 | Maintenance | 65-75 |
| Female | 166-175 | 66-75 | Muscle Gain | 85-100 |
| Female | 166-175 | 66-75 | Fat Loss | 70-80 |
🍛 Protein in Indian Foods & Meals (50+ items)
| Food / Supplement / Meal | Serving Size | Protein (g) | Notes |
|---|---|---|---|
| Paneer | 100g | 18 | Full fat |
| Egg (Boiled) | 1 large | 6 | - |
| Milk | 1 cup | 8 | Whole milk |
| Chicken Breast | 100g | 31 | Grilled / boiled |
| Fish (Rohu) | 100g | 20 | Cooked |
| Chickpeas (Boiled) | 100g | 19 | - |
| Moong Dal | 100g | 24 | - |
| Tofu | 100g | 12 | Firm |
| Peanuts | 28g | 7 | Raw |
| Almonds | 28g | 6 | Raw |
| Soya Chunks | 50g | 26 | Boiled |
| Greek Yogurt | 1 cup | 10 | Plain |
| Whey Protein (Powder) 1 scoop | 30g | 24 | Mix with water/milk |
| Roti (Whole Wheat) | 1 medium | 3 | - |
| Rice (Cooked) | 1 cup | 3 | - |
| Mutton (Boiled) | 100g | 25 | - |
| Curd | 100g | 4 | Low fat |
| Sprouted Moong | 100g | 7 | - |
| Quinoa (Cooked) | 100g | 4 | - |
| Oats (Dry) | 100g | 13 | - |
| Peanut Butter | 2 tbsp | 8 | - |
| Chana Dal | 100g | 21 | - |
| Rajma (Boiled) | 100g | 9 | - |
| Seviyan (Vermicelli) | 100g | 8 | - |
| Brown Bread | 2 slices | 6 | - |
| Sprouted Gram | 100g | 8 | - |
| Protein Bar | 1 bar | 20 | - |
| Cheese (Cottage) | 50g | 12 | - |
| Egg White | 3 large | 11 | - |
| Black Beans | 100g | 21 | - |
| Lentils (Masoor Dal) | 100g | 24 | - |
| Chhena | 100g | 14 | - |
| Fish (Pomfret) | 100g | 20 | - |
| Chicken Leg (Boiled) | 100g | 28 | - |
| Duck Egg | 1 large | 9 | - |
| Protein Pancake Mix | 50g | 15 | With milk |
| Soya Milk | 1 cup | 7 | - |
| Peas (Boiled) | 100g | 5 | - |
| Sprouted Lentils | 100g | 9 | - |
| Almond Milk | 1 cup | 1 | Fortified |
| Tempeh | 100g | 19 | - |
| Greek Cheese (Feta) | 50g | 10 | - |
| Cottage Cheese Sandwich | 1 sandwich | 14 | - |
| Mixed Nuts | 28g | 6 | - |
| Boiled Corn | 100g | 3 | - |
| Edamame | 100g | 11 | - |
| Lassi (Sweet) | 1 cup | 7 | - |
| Lassi (Salted) | 1 cup | 7 | - |
📏 Protein Requirement Formula
Protein (g/day) = Body Weight (kg) × Protein Factor
Protein Factor based on Goal:
🔹 Maintenance: 1.2–1.4 g/kg
🔹 Weight Loss: 1.4–1.6 g/kg
🔹 Fat Loss: 1.5–1.7 g/kg
🔹 Body Tone: 1.6–1.8 g/kg
🔹 Muscle Gain: 1.8–2.2 g/kg
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