Wholviz Nutrition Guide

How Much
Protein Do You Need?

Every cell and tissue in our body requires protein. It is one of the three main nutrients along with carbohydrates and fat, and yet many of us are still unsure how much protein to eat. Protein needs can vary during periods of illness, pregnancy, lactation, and for older adults. For the purposes of this guide, we’ll focus solely on the protein needs of adults. Your ideal intake depends on your body weight, activity level and goals.

Calculate My Protein Explore The Guide
0.83 g/kg Adult RDA (ICMR-NIN)
1.2–2.0 g/kg Active adults
Body Weight Your starting point
PRO Build • Repair • Recover
0.83 g/kg Basic adult RDA (ICMR-NIN)
1.0–1.2 g/kg Moderately active adults
1.2–2.0 g/kg Active & training adults
ICMR–NIN Food Guide

Portion Sizes & Nutrients

Portion sizes below are based on the ICMR–NIN dietary guidance. The values represent approximate nutrients provided by one raw portion of each food group.

Food Group Portion Size
(g)		 Energy
(kcal)		 Protein
(g)		 Carbohydrate
(g)		 Fat
(g)
Cereals & Millets 30 100 3.0 20 0.8
Pulses 30 100 6.0 15 0.7
Egg 50 85 7.0 — 7.0
Meat / Chicken / Fish 50 100 9.0 — 7.0
Milk & Milk Products 100 70 3.0 5 3.0
Roots & Tubers 100 80 1.3 18 —
Green Leafy Vegetables 100 46 3.6 — 0.4
Other Vegetables 100 28 1.7 — 0.2
Fruits 100 40 — 10 —
Sugar 5 20 — 5 —
Fat & Oils (Visible) 5 45 — — 5.0
Note: The balanced diets in the ICMR–NIN guidance are given as multiples of these portion sizes. Values shown are for raw food portions.
Wholviz Protein Guide

Protein Content Across Our Products

Compare the protein content and serving sizes across Wholviz plant-based, whey and blended protein products.

S. No. Wholviz Foods Product Category Product Name Brief Description Serving Size Protein Content (g)*
1 Plant Protein Based Plant Protein Pea and brown rice protein isolates 34 g — One Scoop 24 g
17 g — Half Scoop 12 g
2 Whey Protein Based Whey Gold Whey protein isolates and concentrates 34 g — One Scoop 24 g
17 g — Half Scoop 12 g
Lightest Whey Whey protein isolates and concentrates 38 g — One Scoop 24 g
19 g — Half Scoop 12 g
3 Whey & Plant Protein Based Whey Plus Whey protein isolates and concentrates with plant protein 36 g — One Scoop 24 g
18 g — Half Scoop 12 g
4 Milk Powder, Whey & Plant Protein Based Whey Alpha Milk powder, whey and plant protein blend 46 g — One & Half Scoop 24 g
23 g — Three Fourth Scoop 12 g
YBE Adults / Premium Daily protein blend of plant protein isolates, milk and whey 34 g — One Scoop 17 g
17 g — Half Scoop 9 g
YBE Kids Daily protein blend of whey and plant protein with jaggery 34 g — One Scoop 13 g
17 g — Half Scoop 7 g
* Protein content: Values shown are based on the Wholviz product protein-content chart. Please refer to the individual product packaging for the latest formulation and nutrition information.
The Basics

Why does your body need protein?

Every cell and tissue in our body requires protein. Protein provides amino acids that your body uses for everyday maintenance, repair and synthesis. Protein intake depends on body weight because larger bodies contain more muscle mass and tissues that constantly break down and require amino acids for daily maintenance, repair, and synthesis. Scaling protein by weight ensures that a bigger person gets enough building blocks, while a smaller person avoids an excess.

Protein needs can vary during periods of illness, pregnancy, lactation, and for older adults. For the purposes of this guide, we’ll focus solely on the protein needs of adults. Refer to official daily guidelines provided by institutions like Harvard Health and the Indian Council of Medical Research (ICMR) / National Institute of Nutrition (NIN).

The simple rule Start with your body weight in kilograms, then multiply it by the protein range appropriate for your lifestyle and goal.
01

Muscle Maintenance

Protein supplies amino acids needed to maintain and repair body tissues.

02

Recovery

Active individuals have increased protein needs to support recovery from exercise.

03

Satiety

Protein-rich meals can help support fullness when managing calorie intake.

04

Daily Nutrition

Protein contributes to normal growth, maintenance and overall nutritional adequacy.

Indian Guidelines

Start with the basic requirement.

As per the Indian Council of Medical Research (ICMR) and National Institute of Nutrition (NIN), the Recommended Dietary Allowance (RDA) of protein for Indians above 18 years (men and women) is 0.83 grams protein per kg body weight per day (0.83 g/kg/d). This is the basic requirement for individuals — just enough to prevent deficiency and maintain basic function.

Adult Protein RDA 18+ Years
0.83 g/kg/day
This represents a basic level intended to meet the needs of generally healthy adults and prevent protein deficiency. Official guidelines from institutions such as Harvard Health also support body-weight-based protein targets.
Body Weight (kg) Approx. Protein / Day (g)
55 kg 46 g
60 kg 49.8 g
65 kg 53.9 g
70 kg 58.1 g
75 kg 62.25 g
80 kg 66.4 g
85 kg 70.55 g
Your Lifestyle Matters

Protein needs are not one-size-fits-all.

The basic RDA is a starting point. Protein needs by lifestyle and activity vary. People who exercise regularly, restrict calories, or are older may benefit from a different protein target. Individual needs should always be considered.

01

Basic Requirement

0.83 g/kg

A basic daily target for generally healthy adults based on the ICMR–NIN RDA — just enough to prevent deficiency and maintain basic function.

02

Moderately Active

1.0–1.2 g/kg

Suitable for adults doing light exercise approximately 1–3 days per week. Supports general recovery and daily movement.

03

Active / Training

1.2–2.0 g/kg

A commonly used range for adults involved in regular endurance or strength training (3–5+ days/week). Repairs muscle tissue and fuels athletic performance. Higher levels of up to 2.4 g/kg may be needed during particularly high-intensity training and for adults wanting muscle gain.

04

Weight Loss / Cutting

1.2–1.6 g/kg

Higher protein intake can help preserve lean muscle mass and curb hunger while calories are reduced.

05

Older Adults (50+)

1.0–1.6 g/kg

Helps combat age-related muscle loss and preserves bone strength. Protein needs can be higher than the basic adult RDA.

Simple Formula

Calculate your protein needs in 2 steps.

Use your current body weight to find your daily protein needs in two steps.

1

Know your body weight

Use your current body weight in kilograms. For example, if your body weight is 75 kg. If your weight is recorded in pounds, divide pounds by 2.205 to estimate kilograms.

2

Multiply by your protein range

Multiply your body weight in kilograms by the appropriate protein range for your activity level or goal.

Example

75 kg adult with active lifestyle (1.2–2.0 g/kg) = 90–150 g/day

For a 75 kg adult who regularly performs strength or endurance training, the protein requirement per day will be in the range of approximately 90–150 grams. The appropriate target within that range depends on training volume, total calorie intake and individual circumstances. (Higher targets toward 2.4 g/kg may apply during periods of particularly high-intensity training or for muscle gain.)

Your Number

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 based on established guidelines.

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. Protein needs can also vary for older adults.

Your estimated daily protein target
0 g
Based on your selected range.

Make protein part of your daily routine.

Explore Wholviz whey and plant-based protein options.

SHOP PROTEIN
Sources & Further Reading

Evidence behind the guide.

  • ICMR–NIN: Recommended Dietary Allowance (RDA) of Protein for Indians above 18 years is 0.83 g/kg/d. RDA Full Report 2024
  • Harvard Health Publishing: How Much Protein Do You Need Every Day? View article
  • American College of Sports Medicine: Nutrition and Athletic Performance (Joint Position Statement). View statement
  • National Academies: Dietary Reference Intakes, Chapter 10. View chapter
  • Exercise and the Institute of Medicine Recommendations for Nutrition: View article
  • Is the Optimal Level of Protein Intake for Older Adults Greater Than the Recommended Dietary Allowance? View study
  • Protein, amino acids and obesity treatment: View article
  • Dietary Guidelines for Americans 2020–2025: View guidelines
Important: This article is for general educational and nutritional information. Protein requirements can differ during pregnancy, lactation, illness, kidney disease and other medical conditions. If you have a medical condition or have been advised to follow a special diet, consult a qualified healthcare professional or registered dietitian before substantially changing your protein intake.
Back to Home