Dr. Aravind PadmarajuHealwitharavind · Founder & CEO

"Unlock daily wellness with protein: vital for energy, repair, and overall health 🌟."

26 Aug 2024 · 1 min

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In this instructional segment, Aravind Padmaraju, Ph.D., outlines the fundamental daily protein requirements for adults and provides practical guidance on meeting those needs through various food sources. He states that sedentary adults should consume at least 1 gram of protein per kilogram of body weight (e.g., a 60‑kg adult needs ~60 g of protein). For individuals who are physically active or regularly attend the gym, the recommendation rises to 1.0–1.6 g/kg. Padmaraju then enumerates common protein‑rich foods, separating them into non‑vegetarian options (chicken, eggs, meat, fish) and vegetarian options (lentils, soy/soybeans, pulses, beans, curd, yogurt, cheese). The core message emphasizes ensuring a minimum intake of 1 g/kg to support overall health and, when active, increasing intake proportionally.

Chapters

So how much of the protein you require on a basic level? If you are not doing any kind of a workout or anything, even you need 1 gram of your protein into your body weight. For example, if you are at 60 kgs of adult, you would minimum require 60 grams of protein. Okay, what are the some of the very good sources of the protein? Is in the non-veg, you can have chicken, you can have eggs, you can have meat, all of those things comes under. Even fish, all of this comes under good protein sources. In case of vegetarian, you have lentils, you have soya, soya beans, and then you have all kind of pulses, and then you have beans. Also you have other sources like curd, yogurt, all kind of cheese. All of these kind has a protein. So what is most important, make sure that you minimum hitting 1 gram. If you are working out, if you are a little more active, or you are hitting gym most of the times, at least take this 1 gram to 1.2 to 1.6 grams minimum is required for you to