Protein targets scare people into either obsession or avoidance. For most active adults doing FitAndGrow-style training, a practical starting range is about 1.6–2.2 grams per kilogram of body weight, adjusted for goals and appetite.
Example: at 70 kg, that is roughly 110–155 grams per day, split across meals. You do not need to hit it in one heroic dinner. Anchors at breakfast, lunch, and dinner beat a midnight shake panic.
Vegetarian-friendly anchors: dal, paneer, tofu, Greek yogurt or thick curd, eggs if you eat them, roasted chana, sprouts, paneer bhurji, and whey or plant protein when food access is messy.
Non-vegetarian anchors: eggs, chicken, fish, lean meats, plus the vegetarian options above. Mix patterns across the week. Culture and preference matter more than internet purity tests.
Use FitAndGrow Fuel to estimate calories and protein once, then cook by palm-sized portions. Tracking apps teach awareness; they are not a lifelong homework assignment for everyone.
On hard lower-body or full-body strength days, keep carbs available so protein can do repair work instead of being burned for easy energy. Rice, roti, fruit, and potatoes still belong.
If fat loss is the goal, keep protein high while calories drop modestly. Walking plus strength plus protein protects shape better than cardio-only starvation phases.
Supplements are optional backups, not personality. Whole-food anchors first. A shake travels well between meetings when the canteen protein story is weak.
Reassess in four weeks: energy, training quality, satiety, and how clothes fit. Then nudge protein up or down. Coaching is iteration, not a single perfect number carved in stone.