Why India Needs to Rethink Its Protein Intake

Dr Anmol Chugh

For decades, the global standard for protein has been set at 0.8 grams per kilogram of body weight per day. In India, this figure has shaped dietary guidelines, public health programs, and even school mid-day meals.

But new evidence suggests this “minimum” may not be enough to sustain long-term health, especially in a country like ours where protein deficiency is widespread.

Unlike the West, where the debate is about “optimal” versus “adequate,” India’s challenge begins with access and awareness. According to the Indian Market Research Bureau (IMRB), almost 73 percent of Indian diets are deficient in protein. Another study found that nine out of ten Indians are unaware of their daily protein needs, often mistaking carbohydrates for protein sources.

The consequences are stark. One in three Indian children under five is malnourished (NFHS-5, 2021). Nearly 60 percent of Indian women are anaemic and often fall short on protein intake during pregnancy. Among older Indians, sarcopenia and frailty are rising, with poor protein intake compounding age-related muscle loss.

Adequate vs. Optimal

The Indian Council of Medical Research (ICMR) also pegs the protein requirement close to the global RDA, around 0.8 to 1.0 g/kg/day. But like in the US, these recommendations are based on survival, not thriving.

Global research shows that 1.6 to 2.2 g/kg/day is more effective for maintaining muscle, preventing sarcopenia, and reducing chronic disease risk. In India, where vegetarianism is common and plant proteins dominate diets, the problem is further complicated.

Plant proteins generally have lower digestibility and weaker amino acid profiles compared to animal proteins. This means that even if an Indian diet technically meets the RDA, the usable protein may fall short of optimal needs.

Cultural Myths Around Protein

Protein in India still suffers from image problems. For years, it has been stereotyped as “body-builder food” or “only for gym-goers.” Lentils and pulses, our traditional protein sources, have declined in consumption as urban diets shift towards refined carbs and processed foods.

At the same time, the Indian protein supplement market is booming and is expected to grow at 8 to 10 percent annually. Yet, most households still under-consume protein in everyday meals. This gap between perception and practice is a major public health challenge.

Safety Concerns and Misconceptions

Like in the West, some Indians worry about “too much protein” causing kidney problems. But studies consistently show that healthy individuals tolerate even 2 to 3 g/kg/day without harm. For a population facing both undernutrition and rising lifestyle diseases, the bigger risk is too little, not too much.

The Policy Imperative

Nutrition in India cannot be left solely to individual choice. It requires structural support. Current national programs such as the POSHAN Abhiyaan and the Public Distribution System (PDS) focus largely on calories and staple grains but underemphasize protein quality and availability.

A reorientation of policy is needed where protein is recognized as a critical nutrient, not an optional add-on. This means reworking food subsidy schemes to include more pulses, soy products, and eggs, incentivizing farmers to grow protein-rich crops, and setting higher protein benchmarks in mid-day meal and ICDS programs.

Such a shift would not only reduce malnutrition but also create demand for the agri-food and nutrition industries, opening opportunities for private players in fortified foods, dairy, and plant-based protein markets. For businesses, this is both a responsibility and a growth opportunity in shaping the future of India’s nutrition landscape.

The Road Ahead

To close India’s protein gap, experts suggest awareness campaigns similar to salt iodization and polio drives to educate households on protein sources. School and hospital meals must improve, ensuring dal, eggs, or soy are served in adequate amounts. Affordable fortified foods are essential, especially for women and children. Alongside this, resistance training should be encouraged in combination with higher protein intake, particularly among middle-aged and elderly Indians.

The Bottom Line

For India, the protein debate is not just about optimization but about access, awareness, and quality. While urban elites may discuss whether 1.6 g/kg is better than 2.0 g/kg, the larger national challenge is ensuring every household even meets the baseline.

If India is to tackle malnutrition, diabetes, and age-related frailty, protein must move from the sidelines to the center of our nutrition policy.

Dr. Anmol Chugh is Associate Director – Plastics & Aesthetics Centre,
CK Birla Hospital & Director, Imperio Clinics, Gurugram