প্রোটিন ইনটেক ক্যালকুলেটর

Muscle-building research supports 1.6-2.2 g of protein per kg of body weight a day, at the top end when cutting.

Above a BMI of 30 the extra weight is mostly fat, so protein is worked out from the weight a BMI of 30 would be.

Spread it over 3-5 meals of 20-40 g each: curd, paneer, dal, soya chunks, eggs, chicken, fish or whey.