How Much Protein Do Indians Actually Need Daily?

Protein is a hot topic today as it has been discovered that most Indians are deficient in the nutrient. This deficiency is a gateway to several health problems and it is increasingly important for Indians, both young and old, to pay attention to their protein content and adjust their diets to add more protein in their diets.

It isn’t enough to just eat more food with protein in it, as most foods either contain low quality protein or incomplete protein. The best way forward would be to eat protein-enriched foods, which tend to have high-quality protein that contains all the amino acids.

With more studies showing the dangers of not consuming enough protein, it is more important to add this nutrient to your diet. Out of all sources of protein, plant-based protein offers significant health advantages, with pulses-based protein being rich in fiber, low in fat and nutrient dense. Thus, consumers would do well to opt for pulses-based protein to meet their protein requirements. But what are these requirements?

Let us take a look at what the daily requirement for protein is.

Daily Protein Requirement –

This is the most efficient way to calculate your daily protein intake:

●       0.8 to 1 gram of protein per kg of body weight.

●       For active individuals – 1.2 to 1.5 grams per kg.

For a regular individual with a little bit of physical activity – that is adult men and women, the protein intake should be 1x of your body weight.

Sedentary lifestyle – 0.8 times your body weight.

Athletes – 1.2 gram – 2 grams per kg of your weight.

Seniors – High protein needs for muscle preservation.

Let’s take a closer look into how much protein we need.

Protein Requirements By Age Group

●       Children (5-12 years)

Children require around 1 to 1.2 grams per kg, for growth, brain development, and immunity.

●       Teenagers (13-19 years)

Teenagers need 1.2-1.5 grams per kg to support rapid growth, tissue repair, and hormonal changes.

●       Adults (20-50 years)

Need 0.8 to 1.2 g per kg, for repairing and building tissue, maintaining muscle mass, and supporting immune health.

●       Active adults and gym goers

Need 1.5 to 2 grams per kg for fat loss and muscle recovery.

●       Women –

This group has a special focus with slightly higher needs during pregnancy, weight loss, and for those who live with PCOS.

●       Seniors (50+ years)

They need 1-1.3 grams per kg to prevent muscle loss, and maintain their strength.

While our typical daal roti diets may not be sufficient to meet our daily protein requirements, there are ways to add protein to your diet. Like we mentioned, pulses-based protein offers a lot in terms of nutrition. We at Svvad Pro use pulses-based protein to enrich a wide variety of food, such as atta, rice, breakfast cereals, cookies, rusks, and much more. Through us, you will get a boost of protein without having to change your eating habits. We at Svvad Pro specialize in food enriched with pulses-based protein and know that this is the way of the future when it comes to meeting our daily protein requirement. Join our pulses-based protein revolution today.