I am 28 years old, 75.5 kg & 5’7″. My fat percentage is around 23-24%.
If I calculate my protein amount as per 1.6g per Kg, my daily protein requirments turn out to be 120gm per day.
Also, I am Indian. So I primarily eat vegetarian diets. I have heard bioavailability of vegan protein is low. Will that affect my protein goals?
My ultimate goal is to build muscles and stay around 17-18 percent fat. I already have 24 percent fat? How should I go about my training? Should I focus on eating surplus?