Fitness & Nutrition Guidelines Reference
The actual recommendations behind FitSmart's calculators — not rounded-off advice, the real numbers from WHO, ACSM and the Indian Consensus Statement, each with its source so you can check it yourself.
Most fitness sites quote guideline numbers without saying where they came from, or quietly round them into one figure. This page keeps the source attached to every number, and states outright when a range exists instead of collapsing it to a single value.
Physical activity — WHO 2020 guidelines
| Recommendation | Amount | Source |
|---|---|---|
| Moderate-intensity aerobic activity | 150–300 minutes/week | WHO Guidelines on Physical Activity and Sedentary Behaviour, 2020 |
| Vigorous-intensity aerobic activity | 75–150 minutes/week | WHO, 2020 (equivalent alternative to moderate-intensity) |
| Muscle-strengthening activity | All major muscle groups, 2+ days/week | WHO, 2020 |
| Beyond the minimum, for extra benefit | >300 min moderate or >150 min vigorous | WHO, 2020 |
Protein intake for active adults — ACSM / ISSN
| Population | Protein target | Source |
|---|---|---|
| Sedentary adult (reference intake) | ~0.8 g/kg/day | Population reference intake, general nutrition guidance |
| Active adult, aerobic or resistance training | 1.2–2.0 g/kg/day | American College of Sports Medicine (ACSM) |
| Resistance training specifically | Upper half of the 1.2–2.0 range | ACSM |
| Physically active individuals, broader range | 1.4–2.0 g/kg/day | International Society of Sports Nutrition (ISSN) position stand |
BMI classification — global (WHO) vs Indian
| Category | Global (WHO) | Indian | Source |
|---|---|---|---|
| Normal | 18.5–24.9 | 18.5–22.9 | WHO (2004, Asian cutoffs); Indian Consensus Statement, 2009 |
| Overweight | 25.0–29.9 | 23.0–24.9 | Indian Consensus Statement, 2009 |
| Obese | 30.0+ | 25.0+ | Indian Consensus Statement, 2009 |
Full explanation of why the Indian cutoffs are lower: BMI Calculator for Indians.
Put these numbers to work
FitSmart's calculators use the ranges on this page, not a single rounded figure.
Open the calculators →Frequently asked questions
How many minutes of exercise per week does WHO recommend?
150-300 minutes of moderate-intensity aerobic activity per week, or 75-150 minutes of vigorous-intensity activity, plus muscle-strengthening exercise for all major muscle groups on 2 or more days a week (WHO, 2020 guidelines).
How much protein should an active adult eat per kg of body weight?
1.2-2.0 g/kg/day, with the higher end for resistance training, per ACSM and the International Society of Sports Nutrition. A sedentary adult's baseline reference intake is around 0.8 g/kg/day.
What BMI is considered obese in India?
25 and above, per the 2009 Indian Consensus Statement — lower than the global WHO cutoff of 30, because Indians carry more visceral fat at the same BMI.