The “Protein” problem nobody warned Indian vegetarians about

Heard someone say 
“If you’re 25 and weigh 75kg, eat 75g of protein and at 50, it jumps to 100g.” 
 
Before you run to boil a pot of dal or gulp a glass of milk, let’s pause and decode this “protein math.” 
Because honestly, unless you are a bodybuilder, this gets confusing fast. 
 
Here’s the deal: 
Most adults need 0.8–1.0 grams of protein per kilogram of body weight. 
So, if you weigh 75kg, you need about 60–75g per day. 
 
As we hit the age 40 (and our muscles start declining), bump that up to 1.0 – 1.2g/kg. 
Translation? 
That same 75kg person needs about 75–90g daily. 
 
Why should you care? 
Because protein isn’t just gym fuel. It repairs tissues, strengthens muscles, keeps your hair and skin healthy and even keeps your immune system from snoozing. 
Skimp on it, and you may feel fatigued, heal slowly, and slowly lose muscle. 
 
Now, let’s talk Indian diets. 
Lots of carbs, low on protein – especially for vegetarians. 
But don’t panic. The fix is tasty and simple: just spread your protein throughout the day. 
 
Here’s a cheat sheet: 
Adults: 0.8 -1.0g/kg 
40+ or muscle-watchers: 1.0 – 1.2g/kg 
Active/pregnant/lifting humans: 1.2 – 1.5g/kg 
 
Men and women? Same math. (Men usually need more only because they weigh more) 
Where do you get it? 
Dal, rajma, chana 
Milk, curd, paneer 
Almonds, peanuts, flaxseeds 
Millets, oats, quinoa 
 
Need a quick win? 
100g of our organic high-protein paneer = ~28g of protein (yes, that paneer tikka is basically leg day recovery) 
Even your humble roti, idli, or a spoonful of peanut butter is silently working for your muscles. 
 
Pro-tip: aim for 15–30g protein per meal, and you’ll hit your daily quota like a boss. 
 
At Akshayakalpa, we believe real food makes a real difference. 
Our organic, protein-rich dairy is not just delicious, it’s designed to help you meet your health goals, naturally.