Nickhil Jakatdar explains how much protein the body needs daily and why muscle health matters as we age
Protein is discussed in the language of gym workouts, weight loss and muscle building. But its importance extends beyond the mirror. As people grow older, maintaining muscle becomes an important part of staying strong, mobile and independent.In a recent video, health and longevity expert Nickhil Jakatdar draws attention to a question many people overlook: how much protein does the body actually need each day? He suggests a practical range of 1.2 to 1.6 grams per kilogram of body weight for many adults, with potentially higher needs during intense training. He also shares sample meal plans showing how non-vegetarians, vegetarians and strict vegans can work towards roughly 100 grams of protein a day.
Nickhil Jakatdar’s protein message is about more than fitness
For Nickhil, protein is part of a larger conversation about staying healthy over the years. His earlier discussions on longevity have highlighted the importance of muscle, especially as ageing can make it harder to maintain strength and independence.In the video, he recommends 1.2-1.6 grams of protein per kilogram of body weight as a practical range for many adults. He adds that people who train intensely may need more.That figure is a general guide, not a universal prescription. Protein needs can vary with age, body size, exercise, health conditions and the rest of the diet.
Why muscle deserves attention long before old age
Muscle is not only about lifting heavier weights or looking fit. It helps the body move, maintain strength and perform everyday tasks. Protein supplies the amino acids needed to build and repair muscle tissue.Jakatdar has previously described muscle as a kind of metabolic organ because it plays a role in how the body handles glucose. His broader point is worth considering: a person can lose muscle even when body weight appears unchanged.
Can 100 grams of protein fit into an ordinary day?
Jakatdar’s video makes the target easier to understand by showing how protein can be spread across meals instead of consumed in one large serving.
His examples include:
- Non-vegetarian meals: Eggs, Greek yoghurt, chicken, fish, salmon, tuna and cottage cheese.
- Vegetarian meals: Paneer, milk, yoghurt, lentils, rajma, chickpeas, quinoa and nuts.
- Strict vegan meals: The video mentions a separate vegan plan, although its detailed meal table was not included in the supplied material.
The vegetarian examples range from approximately 92 to 105 grams of protein per day. The non-vegetarian examples reach around 100 grams.For someone weighing 60 kg, the video’s suggested range would mean approximately 72–96 grams of protein daily. A person weighing 75 kg would fall in the range of 90–120 grams. These are calculations based on Jakatdar’s suggested range, not individual medical recommendations.
Build strength before it becomes difficult
Jakatdar’s message connects nutrition with a wider idea in preventive health: small decisions made consistently can shape long-term wellbeing.A protein-rich diet alone cannot guarantee healthy ageing. Strength training, adequate sleep, a balanced diet and appropriate medical care also matter. Protein works best as part of that bigger picture.The practical takeaway is simple. Instead of treating protein as something reserved for gym enthusiasts, it can be considered a regular part of everyday meals. Dal, paneer, eggs, fish, beans, dairy and soy can all contribute to meeting protein needs.Jakatdar’s focus on protein fits into a much broader interest in preventive health and longevity. He has spoken about how maintaining muscle becomes increasingly important with age and why health decisions made early can influence how well the body functions later in life. His work spans personalised healthcare, preventive medicine and longevity, including his involvement with MiraOne, a health platform that combines blood markers, genetic information and medication-response data. His interest in these areas also has a personal side.He has previously spoken about discovering significant coronary artery calcification despite being physically active and maintaining what appeared to be a healthy lifestyle. That experience pushed him to look more closely at the small factors that can shape health over time. His latest protein-focused video carries the same message: health is not only about avoiding disease, but also about protecting strength and metabolic health before problems become harder to reverse.
