Protein human body ke liye ek essential nutrient hai. Chahe aap weight gain karna chahte ho, weight loss, muscle build ya sirf healthy rehna ho — daily protein requirement samajhna bahut zaroori hai.
Is article me hum detail me jaanenge ki daily protein kitna lena chahiye, age, gender aur goal ke hisaab se protein intake kaise decide karein, aur protein ke best sources kaun se hain.
Protein Kya Hai Aur Kyun Zaroori Hai?
Protein body ke building blocks hote hain. Ye muscles, bones, skin, hair, enzymes aur hormones banane me help karta hai.
Protein ke main functions
Muscle repair aur growth
Body recovery aur immunity support
Protein factor aapke goal par depend karta hai, jaise niche bataya gaya hai.
Weight management me help
Hormone aur enzyme production
Agar daily protein intake kam ho jaye, to weakness, muscle loss aur slow recovery jaise problems ho sakti hain.
Daily Protein Requirement – Kitna Protein Lena Chahiye Har Din?
Daily Protein Requirement Kya Hoti Hai?
Daily protein requirement ka matlab hai:
👉 Har din body ko kitna protein chahiye taaki wo properly function kare.
Protein (grams) = Body weight (kg) × protein factor
Basic formula
Daily Protein Requirement by Body Weight
Normal active person
0.8–1 gram protein per kg body weight
Example:
Agar aapka weight 60 kg hai →
Protein ≈ 48–60 grams/day
1.6–2.2 grams per kg
Example:
70 kg person →
Protein ≈ 112–154 grams/day
Weight Loss ke liye
1.2–1.6 grams per kg
High protein diet weight loss me help karta hai kyunki:
Appetite control hota hai
Muscle loss kam hota hai
Men vs Women – Protein Requirement
Men ke liye
Generally zyada muscle mass hota hai
Protein requirement thodi zyada hoti hai
1.2–2.0 g/kg (goal ke hisaab se)
Women ke liye
1.0–1.6 g/kg sufficient hota hai
Pregnancy aur lactation me requirement badh jati hai
Age ke hisaab se Protein Intake
Teenagers (H3)
Growth phase hota hai
1.0–1.5 g/kg protein recommended
Adults (H3)
Maintenance aur fitness goals ke hisaab se
0.8–2.0 g/kg
Older adults
Muscle loss (sarcopenia) se bachne ke liye
1.2–1.5 g/kg
Best Protein Sources (Indian Diet)
Vegetarian protein sources (H3)
Paneer
Milk & curd
Dal (moong, masoor, toor)
Chana, rajma
Soya chunks
Nuts & seeds
Non-vegetarian protein sources
Eggs
Chicken breast
Fish
Mutton (moderate amount)
Protein Powder Zaroori Hai Kya?
Protein powder mandatory nahi hai.
Agar aap food se daily protein complete kar pa rahe ho, to supplement ki zaroorat nahi.
Kab whey protein useful hota hai?
Busy schedule
Appetite kam ho
Muscle gain goals ho
Post-workout quick protein chahiye
Ek Din ka Sample High-Protein Diet
Morning
1 glass milk
2 boiled eggs / paneer
Lunch
2 roti + dal
Paneer / chicken
Curd
Evening snack
Roasted chana
Fruit
Dinner
Rice/roti
Sabzi + protein source
Protein Kam Lene ke Nuksaan
Muscle weakness
Slow recovery
Hair fall
Fatigue
Immunity weak hona
Protein Zyada Lene se Kya Hota Hai?
Healthy individuals ke liye high protein diet generally safe hoti hai.
Lekin:
Paani kam peene se digestion issues ho sakte hain
Kidney problem wale log doctor se consult karein
FAQs – Daily Protein Requirement
Q1. Kya daily protein lena zaroori hai?
Haan, protein daily lena zaroori hai kyunki body ise store nahi karti.
Q2. Kya sirf dal se protein complete ho sakta hai?
Dal se protein milta hai, lekin variety zaroori hai.
Q3. Gym ke bina bhi protein lena chahiye?
Haan, normal body maintenance ke liye bhi protein zaroori hai.
Conclusion
Daily protein requirement samajhna healthy lifestyle ka ek important part hai.
Chahe aap beginner ho ya advanced fitness level par — sahi protein intake se hi body grow aur recover karti hai.
Apne weight, age aur goal ke hisaab se protein plan karo aur consistency rakho.