India, Oct. 13 -- What the g/kg target looks like in real grams:

The number is not fixed for life. It is calibrated to current body weight, then reviewed as the weight changes.

A protein-first Indian day is not exotic. It is dal, curd, paneer, tofu, soya, eggs, and lean meats, in bigger portions and taken earlier in the day.

The tables below use standard values from the ICMR-NIN Indian Food Composition Tables. Calculate soya chunks in the dry state, before soaking, because the same 25 g of dry chunks becomes about 75 g after cooking and dilutes the number.

The trick is order and timing. Eat the protein first at every meal, before the roti, rice or sabzi that fills the rest of the plate.

Consume a larger portion of the protein require...