Best Whey Protein Powder In India | Review & Buyer Guide | Top 10 Editors Choice

Dymatize Nutrition Elite Whey Protein Powder

Dymatize Nutrition Elite Whey Protein Powder

Optimum Nutrition (ON) Gold Standard 100% Whey Protein Powder

Optimum Nutrition (ON) Gold Standard 100% Whey Protein Powder

Ultimate Nutrition Prostar 100% Whey Protein

Ultimate Nutrition Prostar 100% Whey Protein

Best Whey Protein Powders in 2019

To allow you to select the Best whey Protein powder that fits your goals, our team have tried and test a vast number of premium protein powders available online.

Protein plays a vital role in maintaining, growing and repairing body tissue. Proteins can be used as an emergency energy source and are also essential for the production of a number of key hormones which promote growth and maturation.

Proteins are the main building blocks of your body, used to make muscles, tendons, organs and skin, as well as enzymes, hormones, neurotransmitters and various tiny molecules that serve many important functions.

Considering the crucial role that it plays, we must recognize the importance of consuming an adequate amount of protein every day. Failing to do so can result in the development of chronic diseases and ailments such as muscle wastage, anaemia (low blood iron), decreased immunity and fatigue.

There is also an abundance of essential amino acids in whey protein, one of which is leucine. Leucine( an essential branch chain amino acid BCAA ) is needed to ‘turn on’ muscle building at a cellular level.

But keep in mind — you need to put in the work in the gym for your protein powder to actually help you build muscle. “It is important to note that whey protein alone won’t lead to muscle building. “In order to build muscle you need to be in a calorie surplus (eating more calories than you are burning) and consuming ample total protein (1g/lb body weight).”

After Evaluating and researching on various protein powder available online below are list of protein you can buy from amazon.

Isopure Zero Carb 100% Whey Protein Isolate Powder – 3 lbs

Isopure Zero Carb 100% Whey Protein Isolate Powder - 3 lbs

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What’s in Isopure Isopure With Cookies & Cream

3 Lbs.Cookies & Cream
Serving Size:2Scoopfuls(65g)
Servings Per Container:About 21
 
Amount Per Serving% Daily Value
 
Calories220 
Calories From Fat5 
 
Total Fat1g1%
Saturated Fat0g0%
Trans Fat0g 
Cholesterol5mg2%
Sodium470mg19%
Potassium840mg24%
Total Carbohydrate1g0%
Dietary Fiber0g0%
Sugars0g 
Protein50g100%
 
Vitamin A 50%
Vitamin C 50%
Calcium 70%
Iron 2%
Vitamin E 50%
Vitamin K 50%
Thiamin 50%
Riboflavin 50%
Niacin 50%
Vitamin B6 50%
Folate 50%
Vitamin B12 50%
Biotin 50%
Pantothenic Acid 50%
Phosphorus 60%
Iodine 50%
Magnesium 50%
Zinc 50%
Selenium 50%
Copper 50%
Manganese 50%
Chromium 50%
Molybdenum 50%
Chloride 20%
 
* Percent Daily Values (DV) are based on a 2,000 calorie diet Your daily values may be higher or lower depending on your calorie needs
Features
This is a Vegetarian product.
  • 25 grams of protein per serving, 0 carbs and sugars
  • 100 percent whey protein isolate
  • Gluten free, lactose free and aspartame free
  • Glutamine enriched loaded with BCAAs; Note: Powders have a vitamin/mineral premix which is not soluble; they will be cloudy when dissolved
  • There is no seal inside the cap,the product has a plastic shrink wrap seal around the cap (outside) for protection from contamination
  • On all the protein tubs you will find blue ink jet printing listing a manufacturer date, expiration date and batch code. There may be slight difference with the actual product and the images displayed
  • One of the best whey protein powder in India available online 

Pack in high-quality protein, without packing on the carbs. Isopure Zero Carb is packed with 25 grams of 100% pure protein isolate per scoop- to help you perform at your peak. It’s made with naturally occurring and added glutamine—and always without gluten, lactose or fillers.

  • 25 grams of protein per serving
  • 100 percent whey protein isolate
  • Gluten free, lactose free and aspartame free
  • Glutamine enriched loaded with BCAAs
  • Protein that’s pure and perfect
 

Musclepharm Combat 100% Whey – 2.27 kg

Musclepharm Combat 100% Whey - 2.27 kg

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What’s in MusclePharm Combat 100% Whey

  
Serving Size: 1 Scoop (31 g)
Servings Per Container: 73
 
Amount Per Serving 
Calories120      
Calories from Fat10      
   
 
 %Daily Value *
Total Fat1 g2%
Saturated Fat.5 g2%
Trans Fat0 g      
Cholesterol35 mg12%
Sodium85 mg4%
Potassium150 mg4%
Total Carbohydrate2 g1%
Dietary Fiber0 g0%
Sugars1 g      
Protein25 g50%
   
 
  
Vitamin A 0%
Vitamin C 0%
Calcium 10%
Iron 2%
   
 
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Features
This is a Vegetarian product.
  • Muscle pharm combat 100 percent whey 5 lbs is an ultra-filtered low carb high protein supplement that consists of 25g of protein per serving
  • It is free of gluten and does not contain any artificial dye or colour
  • The protein contained in muscle pharm combat 100 percent whey is sourced from whey protein isolate and whey protein concentrate
Ultra-Premium 100% Best Whey Protein

Combat 100% whey is an ultra-premium blend containing 100% whey protein. It is for athletes looking to maintain lean muscle and replenish nutrients after workouts to fuel muscle recovery and performance that tastes great and mixes easily.

Get More out of Every Scoop

Every scoop of combat 100% whey is packed with 25g of 100% whey protein as whey protein isolate and whey protein concentrate that digests quickly to help satisfy your daily protein needs. In addition, combat 100% whey is low in fats and free of artificial dyes, fillers, gluten and other undesirable ingredients. Take any time of day, before or after a workout, to fuel the athlete inside of you with an ultra-premium, quality protein experience.

Quality at its Finest

Every single batch of combat 100% whey is tested for both banned substances and protein label claim verification. We have over 20 million products certified with globally-recognized informed-choice to date. At MusclePharm, we go the extra distance to ensure our customers get exactly what they expect. We test all batches for banned substances, as well as protein quality, to verify that we consistently deliver 25g of protein. Because of Trust in MusclePharm millions of Customer Selected it as best Whey Protein Powder.

MuscleBlaze Whey Gold 100% Whey Protein Isolate, 2 kg/4.4 lb

Features
  • Muscleblaze whey gold is manufactured using whey from united states and delivers 25g of protein per 30g serving
  • Whey isolate with the highest pdcaa(protein digestibility corrected amino acid) score of 1, the only source in whey gold ensures the highest quality of protein is available to the customer for consumption
  • Guaranteed protein certificate from a 3rd party lab (nabl accredited) makes it the most authentic product available in the market
  • With 5.5g bcaa, 1.65g carb and 0.46g fat per serving, this is the most impeccable protein powder supplement available
  • Customers should mix 1 scoop (30g) in 180-200 ml water for best results
  • MuscleBlaze contains special digestive enzyme, This enzyme is a blend of 5 essential digestive enzymes- protease, lactase, lipase, cellulose and amylase
  • best whey protein in Indian Brand

MuscleBlaze, established in 2012 in India has cutting-edge formulations and technology. It has provided the sports nutrition supplements for fitness enthusiasts to grow and succeed. MuscleBlaze have developed the products which are required at different stages of fitness. It has stern regulations which have helped eliminate the counterfeiting of sports supplements with its 8 digits unique code verification process. Envisioning a world where fitness is not merely a passion but a way of living MuscleBlaze is on a path to create true value for its customers.

Muscleblaze Iso-zero Low-carb 100% Whey Protein Isolate

Features
This is a Vegetarian product.
  • 30g of protein in 36g of serving with Zero Added Sugar and Zero Trans Fat.
  • Iso Zero chocolate is for consumers targeting lean muscle gain with Whey Protein Isolate being the only source of protein of Iso Zero.
  • 0.9g Carb, 0.5g Fat and 6.5g BCAAs make the profile of Iso-Zero, Low carb an impeccable one for the consumers.
  • Iso Zero is free from added sugar and lactose and is formulated for calorie conscious
  • Helps in muscle protein synthesis post the workout muscle tears with a fast absorption rate of protein

MuscleBlaze, established in 2012 in India has cutting-edge formulations and technology. It has provided the sports nutrition supplements for fitness enthusiasts to grow and succeed. MuscleBlaze have developed the products which are required at different stages of fitness. It has stern regulations which have helped eliminate the counterfeiting of sports supplements with its 8 digits unique code verification process. Envisioning a world where fitness is not merely a passion but a way of living MuscleBlaze is on a path to create true value for its customers.

Muscletech Performance Series Nitrotech Whey Protein Peptides & Isolate

Muscletech Performance Series Nitrotech Whey Protein Peptides & Isolate

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What’s in MuscleTech NITRO-TECH

4 Lbs.Mocha Cappuccino Swirl
Serving Size: 1 Scoop (44g)
Servings Per Container Approx.41
 
Amount Per Serving% Daily Value
Calories160      
Calories From Fat20      
Total Fat2.5 g4%*
Saturated Fat1.5 g8%*
Cholesterol70 mg23%
Total Carbohydrate4 g1%*
Sugars1 g
Protein30 g60%*
Calcium190 mg19%
Iron.72 mg4%
Sodium140 mg6%
   
 
Nitro-Amino Matrix 
 
L-Leucine3.2g
(as Whey Protein Concentrate, Whey Protein Isolate, Whey Peptides, L-Leucine, Whey Protein Isolate 97%)
 
L-Isoleucine1.9g
(as Whey Protein Concentrate, Whey Protein Isolate, Whey Peptides, L-Isoeucine, Whey Protein Isolate 97%)
 
L-Valine1.8g
(as Whey Protein Concentrate, Whey Protein Isolate, Whey Peptides, L-Valine, Whey Protein Isolate 97%)

Nitro Tech is scientifically engineered protein powder designed for anyone looking to build more muscle, improve their strength and enhance overall performance. NitroTech from MuscleTech contains pure whey protein isolate and peptides as the primary source. Every scoop provides 30 grams of pure protein and 6.8 grams of Branched Chain Amino Acids (BCAAs) along with a strength-enhancing 3 gram dose of creatine. These have several advantages over other forms of protein.

BPI Sports Best Protein – 2.32 kg

Features
This is a Vegetarian product.
  • Advanced 100 percent protein formula to support muscle growth
  • Designed to support lean muscle growth and rapid recovery
  • The best combination of quality + value
  • High quality 100 percent whey proteins
  • Helps build lean muscle and promote muscle recovery

BPI Sports BEST PROTEIN powder is a rich, delicious supplement to provide endless benefits like muscle building and repair for anyone ranging from the intense bodybuilder, to the weekend warrior to the mom on the run. This three-protein blend formula is loaded with whey protein isolates, whey protein concentrates, and whey protein hydrolysates. By providing three types of proteins in one you get a sustained release aminos…and benefits. Whey protein isolates and hydrolysates are ultra clean, ultra pure, fast absorbing proteins to fuel and repair muscles quickly. This is important for maximizing lean muscle growth, increasing protein synthesis and speeding up the recovery and repair process. Adding in Whey Protein Concentrates allows you the benefit of a slower digestion protein to help the recovery and muscle building process to continue, plus it adds a creamy texture to the flavoring.

In addition, BPI Sports came up with the delicious new flavor that you will love. The Chocolate Brownie taste is just as delectable as it sounds. BEST PROTEIN provides you with a dessert-like treat, without harming your physique or wrecking your diet.

It not only takes an intense workout and healthy diet to get that athletic body, you need the proper support and nutrients to feel and perform at your best. BPI BEST PROTEIN powder is an effective supplement to help you grow lean muscle mass, prevent muscle breakdown and speed up recovery and repair.

Optimum Nutrition (ON) Gold Standard 100% Whey Protein Powder

Optimum Nutrition (ON) Gold Standard 100% Whey Protein Powder

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What’s in Optimum Nutrition 100% Gold Standard Whey Protein Powder

5 Lbs.Cake Batter
Serving Size 1 Rounded Scoop (31 g)
Servings Per Container73
 
Amount Per Serving 
Calories120      
Calories From Fat10      
   
 
 % Daily Value *
Total Fat1 g2%
Saturated Fat.5 g3%
Trans Fat0 g      
Cholesterol50 mg17%.
Sodium140 mg6%
Total Carbohydrate3 g1%.
Sugars2 g      
Protein24 g48%
   
 
  
Vitamin A 0%
Vitamin C 0%
Calcium 10%
Iron 0%
   
Not a Significant Source of Dietary Fiber
* Percent Daily Values are based on a 2,000 calorie diet
 
Ingredients:
Protein Blend (Whey Protein Isolate, Whey Protein Concentrate, Whey Peptides), Natural And Artificial Flavors, Lecithin, Creamer (Sunflower Oil, Maltodextrin, Modified Food Starch, Di-Potassium Phosphate, Tri-Calcium Phosphate, Tocopherols), Salt, Gum Blend (Cellulose Gum, Xanthan Gum, Carrageenan), Acesulfame Potassium, Sucralose, Aminogen®, Lactase.
Allergen Information: Contains Milk and Soy (Lecithin) Ingredients.
Features
  • Dual Equaliser Modes for Normal & Deep Bass Output
  • Wireless Bluetooth Streaming
  • 20 hours Music Playtime Under Optimum Audio Settings
  • Quick Charging: 10 min of Charge gives you 2 Hrs of Playtime
  • Lightweight and Flat Foldable Design
  • Handsfree Calling
  • Earcups lined with Soft Cushion Cups
  • best Why protein powder as per Bodybuilding.com

Whey Protein Isolates (WPI) are the purest form of whey protein that currently exists. WPIs are costly to use, but rate among the best proteins that money can buy. That’s why they’re the first ingredient you read on the Gold Standard Whey label. By using WPI as the primary ingredient along with premium ultra-filtered whey protein concentrate (WPC), we’re able to pack 24 grams of protein into every serving to support your muscle building needs after training.

  • Whey Protein Isolate (WPI) Main Ingredient
  • Whey Protein Microfractions from Whey Protein Isolates & Ultra-Filtered Whey Protein Concentrate
  • Over 4 Grams of Glutamine & Glutamic Acid in Each Serving
  • More Than 5 Grams of the Naturally Occurring Branched Chain Amino Acids (BCAAs) Leucine, Isoleucine, and Valine in Each Serving
 

Dymatize Nutrition Elite Whey Protein Powder

Dymatize Nutrition Elite Whey Protein Powder

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What’s in Dymatize Elite 100% Whey Protein

5 Lbs.Chocolate Cake Batter
Serving Size: 1 Scoop (36g)
Servings Per Container: About63
 
Amount Per Serving 
Calories140      
Calories from Fat20      
   
 
 % Daily Value *
Total Fat2 g3%
Saturated Fat1.5 g8%
Trans Fat0 g      
Cholesterol70 mg23%
Sodium130 mg5%
Potassium330 mg9%
Total Carbohydrate3 g1%
Dietary Fiber1 g3%
Sugars2 g      
Protein25 g50%
   
 
  
Vitamin A 0%
Vitamin C 0%
Calcium 20%
Iron 6%
   
 
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
 
Ingredients:
Best Whey Protein Blend (Whey Protein Concentrate, Whey Protein Isolate, Hydrolyzed Whey Protein Concentrate), Cocoa Powder (processed with alkali), Soy Lecithin, Potassium Chloride, Natural Flavors, Salt, Gum Blend (Cellulose Gum, Xanthan Gum, Carrageenan), Acesulfame Potassium, Sucralose, Steviol Glycosides (stevia)
Contains: Milk and Soy.
Features
  • One 5 pound jar of chocolate flavored whey protein supplement
  • Provides ideal ratio of essential and non-essential amino acids in their most easily assimilated form
  • 22 grams of protein per serving, 3.5 grams of glutamine and glutamine precursors, 5 grams of BCAAs, low in carbs and aspartame free
  • Mixes instantly, 63 servings per jar
  • Manufactured in one of Dymatize's state-of-the-art plants
  • One 5-pound jar of chocolate flavored whey protein supplement
  • Provides ideal ratio of essential and non-essential amino acids in their most easily assimilated form
  • 22 grams of protein per serving
  • 35 grams of glutamine and glutamine precursors
  • 5 grams of bcaas
  • Low in carbohydrates and aspartame free
 

Make the most of your workouts with Elite 100% Whey Protein. Each serving of Elite 100% Whey Protein is packed with 25 grams of high-quality, fast-digesting and absorbing whey protein, including whey protein concentrate, whey protein isolate, and whey peptides to support even the most rigorous athletic and fitness goals

  • 25g of high-quality whey protein per serving.
  • 5.5g of BCAAs to help build muscle and aid in recovery.
  • 2.7g of Leucine to support the activation of Muscle Protein Synthesis.
 

Optimum Nutrition (ON) 100% Whey Protein Powder

Optimum Nutrition (ON) 100% Whey Protein Powder

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What’s in Optimum Nutrition Performance Whey

4.5 Lbs. 
Serving Size1Rounded Scoop(31g)
Servings Per Container65
 
Amount Per Serving 
 
Calories ( per 100gm )363 
Calories per serving113 
 
 % Daily Value*
 
Total Fat4g6%
Saturated Fat2.5g13%
Trans Fat0g 
Cholesterol90mg30%
Sodium140mg6%
Total Carbohydrate9g3%
Sugars4g 
Protein22g 
 
Vitamin A 0%
Vitamin C 0%
Calcium 8%
Iron 2%
 
Not a Significant Source of Dietary Fiber.
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients:
Best Whey Protein Blend (Best Whey Protein Concentrate, Whey Protein Isolate, Hydrolyzed Whey Protein Isolate, Hydrolyzed Whey Protein Concentrate), Creamer (Glucose Syrup Solids, Coconut Oil, Sodium Caseinate, Di-Potassium Phosphate, Silicon Dioxide, Titanium Dioxide, Mono- And Diglycerides, Turmeric And Annatto Extracts, Artificial Flavors), Medium Chain Triglycerides, Cocoa (Processed With Alkali), Natural And Artificial Flavors, Lecithin, Acesulfame Potassium, Sucralose.
   
Allergen Information: Contains milk and soy (lecithin) ingredients.
Features
This is a Vegetarian product.
  • Contains 22 grams of whey protein per serving
  • 100 percent of protein from whey
  • Instantized, easy-to-mix protein powder
  • Just 1 gram of sugar and 1 gram of fat in each serving
  • A complete protein derived from cow’s milk
  • Note: Since the product in packaged in India, it will not have an importer label

Whey protein is derived from cow’s milk and is considered a complete protein because it contains all of the essential amino acids that can only be taken in through diet. Because of ultra-filtering and other processes, ON Whey has much of the fat, carbohydrates and other undesirable components removed, leaving you with an easy-to-mix powder providing 22 grams of whey protein with just 1 gram of sugar and 1 gram of fat. ON Whey is a great addition to your healthy, balanced diet.

  • 100 percent of protein from whey
  • A complete protein derived from cow’s milk
  • Ultra filtered and easy-to-mix powder
  • Contains 22 grams of whey protein with just 1 gram of sugar and 1 gram of fat
  • ON Whey is a great addition to your healthy, balanced diet
 

Ultimate Nutrition Prostar 100% Whey Protein

Ultimate Nutrition Prostar 100% Whey Protein

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Supplement Facts
Serving Size: 1 Scoop (About 30 g)
Servings per Container: About 80
Amount Per Serving% Daily Value
Calories120*
Calories from Fat10*
Total Fat1 g2%
   Saturated Fat0.5 g3%
   Trans Fat0 g*
Cholesterol20 mg7%
Sodium30 mg1%
Total Carbohydrates2 g1%
   Dietary Fiber0 g0%
   Sugars1 g*
Protein25 g50%
Vitamin A2%
Vitamin C0%
Calcium20%
Iron2%
Typical Amino Acid Profile
Essential Amino Acids:
L-Leucine3192 mg*
L-Isoleucine1540 mg*
L-Valine1275 mg*
L-Lysine2568 mg*
L-Threonine1044 mg*
L-Methionine512 mg*
L-Phenylalanine960 mg*
L-Tryptophan636 mg*
Non-Essential Amino Acids
L-Arginine455 mg*
L-Aspartic Acid2565 mg*
L-Cystine920 mg*
L-Alanine1262 mg*
L-Glutamic Acid4216 mg*
L-Glycine473 mg*
L-Histidine512 mg*
L-Proline1033 mg*
L-Serine977 mg*
L-Tyrosine860 mg*
*Total Branched Chain Amino Acids (BCAAs)6007 mg*
Total Essential Amino Acids (EAAs)11727 mg*
Total Amino Acids25000 mg*
Features
This is a Vegetarian product.
  • The product is packaged as per Indian FSSAI regulations and the text may slightly differ from the US version, however the product formulation is identical to the US version and can be verified with Ultimate Nutrition
  • Supports Muscle maintenance, build up and toning of the body
  • Contains all of the essential and non-essential amino acids
  • editor's choice Best Whey Protein Powder because of Customer reviews.

To meet the needs of athletes, Ultimate Nutrition has designed 100% Prostar Whey Protein to include all the essential and nonessential amino acids to build the muscle after intense exercise of both short and long duration. It is a customized blend of all the nutrients, including immune enhancing factors from whey protein by a specialized process. Since exercise can take a toll on the immune system, 100% Prostar Whey Protein is the nutritional supplement of choice for those who lead an active lifestyle. 100% Prostar Whey Protein is not just for the athlete however. It supports the muscle maintenance, buildup and toning among individuals who are merely ‘weekend warriors.’ Ultimate Nutrition‘s 100% Prostar Whey Protein is, indeed, the nutrition for the champions!

Different Types of Whey Protein Powder

Whey Protein Concentrate (WPC)

The amount of protein in whey protein concentrate can vary between 25-89%.  The whey protein powder supplements that you find in health and nutrition stores often list whey protein concentrate on the label.  This type of whey protein is usually 80% protein.  The rest of the product consists of lactose (4-8%), fat, minerals, and moisture.

Whey Protein Isolate (WPI)

WPI is the purest form of whey protein available and contains between 90-95% protein.  It is a good protein source for individuals with lactose intolerance as it contains little or no lactose.  WPIs are also very low in fat.  The cost of a WPI will be slightly higher than WPC due to the purity and higher protein content of the product.

Hydrolyzed Whey Protein

The long protein chains in the whey protein have been broken down into shorter chains called peptides.  This makes this type of whey protein more easily absorbed by the body and may reduce the potential for allergic reactions. Hydrolyzed whey protein is often used in infant formulas and sports and medical nutrition products. Hydrolysis does not reduce the nutritional quality of the whey protein.


Type

Protein

 Lactose

 Fat  

  Common Application

Whey Protein Concentrate 1

25-89%

4-52%

1-9%

Protein beverages and bars, confectionery and bakery products, infant formula and other nutritional food products
Whey Protein Isolate

90-95%

0.5-1%

0.5-1%

Protein supplementation products, protein beverages, protein bars and other nutritional food products
Hydrolyzed Whey Protein

80-90%

0.5-10%

0.5-8%

Infant formula and sports and medical nutrition products

Some powders are also fortified with vitamins and minerals, especially calcium.

However, not everyone benefits from these powders. If your diet is already rich in high-quality protein, you likely won’t see much difference in your quality of life by adding protein powder.

However, athletes and people who regularly lift weights may find that taking protein powder helps maximize muscle gain and fat loss.

Protein powders can also aid individuals who struggle to meet protein needs with food alone, such as people who are ill, older adults and some vegetarians or vegans.

How Much Whey Protein You Need Per Day

Now You have calculated which is the Best Protein Powder for you , Now you also need to know how much Protein you need to consume per day .

To determine your protein needs in grams (g), first calculate your weight in kilograms (kg) by dividing your weight in pounds by 2.2.

Use the low end of the range if you are in good health and are sedentary: 0.8g per kg.
Use a higher number (between 1.2 and 2.0) if you are under stress, pregnant, recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

You may need the advice of a doctor or nutritionist to help you determine this number

Then multiply your weight in kg times the number of protein grams per day.

Example:

154-pound (lb) male who is a regular exerciser and lifts weights, but is not training at an elite level:

154 lb/2.2 = 70 kg
70 kg x 1.7 = 119 grams protein per day


Can Aid Weight Loss and Prevent Weight Gain


Protein is incredibly important when it comes to losing weight. As you know, you need to take in fewer calories than you burn to lose weight.

Protein at around 25–30% of total daily calories has been shown to boost metabolism by up to 80–100 calories per day, compared to lower protein diets.

Yet, probably the most important contribution of protein to weight loss is its ability to reduce appetite and cause a spontaneous reduction in calorie intake. Protein keeps you feeling full much better than both fat and carbs.

In another study, women who increased their protein intake to 30% of calories ended up eating 441 fewer calories per day and lost 11 pounds in 12 weeks — simply by adding more protein to their diet.

But protein not only helps you lose weight, it can also prevent you from gaining weight in the first place.

In one study, a modest increase in protein from 15% to 18% of calories reduced the amount of fat people regained after weight loss by 50% 

A high protein intake also helps you build and preserve muscle mass, which burns a small number of calories around the clock.

Eating more protein makes it much easier to stick to any weight loss diet — be it high-carb, low-carb or something in between.

According to these studies, a protein intake of around 30% of calories may be optimal for weight loss. This amounts to 150 grams per day for someone on a 2000-calorie diet.

You can calculate it by multiplying your calorie intake by 0.075.

Does Protein Have any Negative Health Effects?

Protein has been unfairly blamed for a number of health problems.

Some people believe that a high-protein diet can cause kidney damage and osteoporosis. However, these claims are not supported by science.

Though protein restriction is helpful for people with pre-existing kidney problems, protein has never been shown to cause kidney damage in healthy people.

In fact, a higher protein intake has been found to lower blood pressure and help fight diabetes, which are two of the main risk factors for kidney disease.

Protein has also been blamed for osteoporosis, which seems strange considering that studies show that it can, in fact, prevent this condition.(source01, source02)

Overall, there is no evidence that a reasonably high protein intake has any adverse effects in healthy people trying to stay healthy.

How to Get Enough Protein in Your Diet


The best sources of protein are meats, fish, eggs and dairy products, as they have all the essential amino acids that your body needs.

Some plants are fairly high in protein as well, such as quinoa, legumes and nuts.

However, most people generally don’t need to track their protein intake.

If you’re a healthy person trying to stay healthy, then simply eating quality protein with most of your meals, along with nutritious plant foods should bring your intake to an optimal range.

What Is Really Meaning of “Grams of Protein” 


This is a very common misunderstanding.

In nutrition science, “grams of protein” refers to grams of the macronutrient protein, not grams of a protein-containing food like meat or eggs.

A large egg weighs 46 grams but only packs 6 grams of protein.

What Do We Mean When We Say ” An Average Person”


If you’re at a healthy weight, don’t lift weights and don’t exercise much, then aiming for 0.36–0.6 grams per pound (0.8–1.3 gram per kg) is a reasonable estimate.

This amounts to:

56–91 grams per day for the average male.
46–75 grams per day for the average female.
But given that there is no evidence of harm and a significant evidence of benefit, it’s likely better for most people to err on the side of more protein rather than less.

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