How Much
Protein Do You Need?
Protein is one of the three essential macronutrients your body needs every day. Your ideal intake depends on your body weight, activity level and goals. Use this simple guide to understand your daily protein requirement.
Why does your body need protein?
Every cell and tissue in your body requires protein. Protein provides amino acids that your body uses for everyday maintenance, repair and synthesis.
Because body size is closely related to the amount of muscle and tissue that needs maintenance, protein requirements are commonly estimated according to body weight.
Muscle Maintenance
Protein supplies amino acids needed to maintain and repair body tissues.
Recovery
Active individuals have increased protein needs to support recovery from exercise.
Satiety
Protein-rich meals can help support fullness when managing calorie intake.
Daily Nutrition
Protein contributes to normal growth, maintenance and overall nutritional adequacy.
Start with the basic requirement.
According to the ICMR–NIN dietary recommendations, the recommended dietary allowance for protein for Indian adults above 18 years is approximately 0.83 g per kilogram of body weight per day.
| Body Weight | Approx. Protein / Day |
|---|---|
| 55 kg | 46 g |
| 60 kg | 50 g |
| 65 kg | 54 g |
| 70 kg | 58 g |
| 75 kg | 62 g |
| 80 kg | 66 g |
| 85 kg | 71 g |
Protein needs are not one-size-fits-all.
The basic RDA is a starting point. People who exercise regularly, restrict calories, or are older may benefit from a different protein target. Individual needs should always be considered.
Basic Requirement
A basic daily target for generally healthy adults based on the Indian RDA.
Moderately Active
Suitable as a general range for adults doing light exercise approximately 1–3 days per week.
Active / Training
A commonly used range for adults involved in regular endurance or strength training.
Weight Loss
Higher protein intake can help support lean-mass retention and fullness while calories are reduced.
Calculate your daily protein target.
Enter your body weight and choose the option that best matches your lifestyle. We'll calculate an estimated daily range.
This calculator is an educational guide, not a medical assessment. Special situations such as pregnancy, lactation, illness or certain medical conditions may require individualized advice.
Calculate your protein needs in 2 steps.
Know your body weight
Use your current body weight in kilograms. If your weight is recorded in pounds, divide pounds by 2.205 to estimate kilograms.
Multiply by your protein range
Multiply your weight in kilograms by the protein range that best matches your activity level or goal.
75 kg × 1.2–2.0 g/kg = 90–150 g/day
For a 75 kg adult who regularly performs strength or endurance training, the example range above gives approximately 90–150 grams of protein per day. The appropriate target within that range depends on training volume, total calorie intake and individual circumstances.
Make protein part of your daily routine.
Explore Wholviz whey and plant-based protein options.
Evidence behind the guide.
- ICMR–NIN: Recommended Dietary Allowances and Estimated Average Requirements for Indians.
- Harvard Health Publishing: How Much Protein Do You Need Every Day?
- American College of Sports Medicine: Nutrition and Athletic Performance.
- National Academies: Dietary Reference Intakes.
- American Journal of Clinical Nutrition / related research: Protein requirements and nutrition considerations for older adults and weight management.
