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While it is undeniable that your food would be tasteless without salt, almost everyone is aware that one should not consume more than 5 grams of salt per day. However, we often tend to overlook the most crucial aspects of our diet. Protein serves as the building block of life; in other words, it is the single most important element in the construction of our bodies. Muscles, skin, enzymes, hormones, and various other bodily components are all formed from protein. Consequently, you can well imagine the host of health issues that would arise if our bodies were deprived of adequate protein. The challenge is that a majority of individuals in India suffer from protein deficiency because they fail to consume the necessary foods required to meet their protein needs. Let us first understand exactly how much protein we require on a daily basis.

**How Much Protein Do You Need Per Day?**

Dr. Tushar Tayal, Senior Consultant in Internal Medicine at C.K. Birla Hospital, explains that an individual's protein requirement depends primarily on their body weight and the nature of their work or physical activity level. If a person engages in physically demanding work, they will naturally require a higher intake of protein. The "golden rule" for calculating this requirement is as follows: if an individual does not perform strenuous labor and leads a relatively sedentary or normal lifestyle, their body requires approximately 0.8 to 1 gram of protein per kilogram of body weight.

However, individuals who engage in significant physical exertion—such as those who work out intensely at the gym or perform manual labor—require a higher intake ranging from 1.2 to 2 grams of protein per kilogram of body weight. For instance, if you weigh 70 kilograms and perform standard, non-strenuous work, you would require between 56 and 70 grams of protein per day. Conversely, if your work involves heavy physical exertion, you would need to consume between 1.2 and 2 grams of protein per kilogram of body weight. Generally speaking, protein should account for approximately 15 to 25 percent of your total daily energy (caloric) intake.

**What to Eat to Get 70 Grams of Protein?**

Dr. Tushar Tayal advises that one should aim to obtain their protein intake from a diverse range of food sources. While a single egg typically provides 5 to 6 grams of protein, this does not mean you should consume 10 eggs daily to obtain 60 grams of protein. Do not make this mistake under any circumstances. Doing so can have severe repercussions and may even necessitate hospitalization. You must obtain protein from a variety of sources. In India, lentils (dal) are an excellent option for protein intake. 100 grams of lentils can provide anywhere from 8 to 10 grams of protein. Similarly, 100 grams of *paneer* (Indian cottage cheese) yields 18 to 20 grams of protein. Soybeans are also extremely rich in protein; 100 grams of soybeans can provide you with 30 to 40 grams of protein.

You can also obtain up to 30 grams of protein from 100 grams of chicken. Likewise, 100 ml of milk provides 3 to 4 grams of protein. Dry fruits are another rich source of protein; for instance, 100 grams of almonds contain 21 grams of protein, though dry fruits can be expensive. However, leafy greens and vegetables also contain a significant amount of protein. Spinach, in particular, boasts the highest protein content among leafy greens. Therefore, if your diet is balanced—meaning your meals include all food groups in the correct proportions—you will naturally obtain the adequate amount of protein your body requires. For the average person, consuming soaked green gram (*moong*) and chickpeas (*chana*) in the morning is sufficient to fulfill a large portion of their daily protein requirements.

**What Happens Due to Protein Deficiency?**
Protein deficiency can lead to various health complications. Specifically, a lack of protein causes a condition known as Kwashiorkor. It can also result in edema (fluid retention) and fatty liver. Fluid begins to accumulate within the body. Furthermore, when the body suffers from a protein deficiency, the entire physical structure begins to deteriorate.

**Symptoms of Protein Deficiency**
If the body becomes deficient in protein, it begins to break down. The entire body becomes overwhelmed with fatigue and weakness. One experiences persistent tiredness and lethargy throughout the day. Hair begins to thin, the skin becomes dry, and nails weaken—to the point where they may even start breaking spontaneously. If these signs appear on the body, you should contact a doctor immediately.

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