First, use your weight in kilograms: aim for 1.6 to 2 grams of protein per kilo, and 35 to 40 calories per kilo for your activity. For a vegetarian like us, mashallah, this means planning meals around dal, paneer, and good peanuts. I learned this math for my cert, but my real teacher is my mother—seeing her make complete protein from simple khichdi with curd taught me balance better than any textbook.
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