How much protein do I need per day?

About 0.8 g per kg of body weight is the minimum for sedentary adults; 1.2–2.0 g/kg suits people training seriously or trying to lose fat while preserving muscle. Older adults benefit from the higher end to counter muscle loss.

At 70 kg training regularly, roughly 85-140 g daily is a sensible range. Spreading it across 3-4 meals at 25-40 g each is more effective than one large serving.

Vegetarian sources add up faster than people expect: 100 g paneer has about 18 g, a cup of cooked dal about 9 g, 100 g soya chunks about 50 g dry weight, and curd about 3-4 g per 100 g.