How Daily Protein Intake Supports Strength, Energy, and Overall Wellness
Your body works hard every day. Muscles repair, cells renew, enzymes work, hormones signal, and immune cells stay active. Protein supports many of these functions, which makes daily protein intake an important part of health and nutrition. For healthy Indian adults, ICMR-NIN uses 0.83 g protein per kg body weight per day as the RDA. It also notes that people consuming cereal-based diets with lower protein quality may require around 1 g/kg/day. For a 60 kg adult, that means roughly 50 g to 60 g of protein per day, depending on diet quality, activity level, and personal health needs. Why daily protein intake matters Protein is made of amino acids. Your body uses these amino acids to build and repair tissues, maintain muscle mass, support immune responses, and make enzymes that keep daily body processes running. A balanced approach is easier than a strict one. You can spread protein across meals and snacks through dals, pulses, soy, milk, curd, paneer, eggs, fish, poultry, nuts, se...