How Much Protein Do You Really Need Daily? Spoiler: Most Indians Aren’t Even Close

The Shocking Truth: India’s Protein Gap

Here’s the reality check 8 out of 10 Indians don’t meet their daily protein requirements — especially vegetarians and vegans.

According to national nutrition surveys, the average Indian consumes only ~40–50g of protein/day (considering an average weight of ~70kg). The recommended intake, however, is ~60–70g/day for an adult. That’s a 25–30% deficit—and it shows.

Even I’m guilty of this! I once sat down with a medical student to calculate my protein intake. Turns out, I was only consuming 53g of protein daily. Way below what I actually needed.

Now you might think: “Why worry about this? What’s the big deal?” Well, here’s what low protein can cause 

Signs You’re Low on Protein (Protein Deficiency Symptoms)

Protein isn’t just for gym bros. It’s literally the building block of life. So how do you know if you’re protein-deficient? Your body has ways of dropping hints (spoiler: they’re not fun).

When your body doesn’t get enough protein, it starts breaking down your muscle tissues for fuel → this causes you to lose muscle.

And here’s what else happens when you don’t get enough protein:

• Hair Fall & Skin Issues

• More Mood Swings

• Slow-Healing Injuries

• Weakness & Fatigue

• Swelling (Edema)

Hair fall? Yep, one of the reason is protein, that’s often linked to protein deficiency. Why? Because keratin, the primary protein in hair, skin, and nails, needs enough dietary protein to stay strong.

In severe cases, low protein can even impact bone health or lead to Kwashiorkor (seen in food-deficient regions), which is characterized by severe swelling, especially in the gut.

If you checked off more than one of these… yep, your diet needs an upgrade.

How Your Body Processes Protein (In Simple Words)

Think of protein as LEGO blocks.

When protein is consumed, the body first breaks it down into smaller fragments called peptides, and eventually into its building blocks known as amino acids.

How Protein Is Digested

Stomach Phase: In the stomach, enzymes like pepsin and gastric acid unfold (denature) the protein’s complex structure and begin to break the protein chains into

smaller peptides. Small Intestine Phase: These peptides move to the small intestine, where enzymes from the pancreas (trypsin, chymotrypsin, carboxypeptidase) and the intestine itself continue breaking peptide bonds until only single amino acids remain.

Absorption: Tiny finger-like projections called microvilli in the small intestine help absorb these amino acids into the bloodstream, where they’re delivered to cells throughout the body for repair, growth, and muscle building.

In summary: the body turns dietary proteins into amino acids through a series of digestive steps, which allows cells to use these amino acids to build new proteins and support bodily functions. 

These amino acids then:

• Build and repair muscle

• Support skin, hair, and nails

• Balance hormones and enzymes

• Keep your immune system in beast mode

The process: protein → broken down by stomach acids & enzymes → amino acids absorbed in the small intestine → sent to the liver → used for tissue repair, energy, or muscle growth.

Without enough amino acids, your body’s like: “Sorry boss, no parts to do the job.”

Daily Protein Requirement by Age & Gender

For regular individual with little bit of physical activity.
Adult Men and Women: Protein intake should be 1x of your body weight

For nutrition and protein daily intake, check : Look at the table 1.6 from https://www.nin.res.in/dietaryguidelines/pdfjs/locale/DGI07052024P.pdf

• Sedentary Individuals → 0.8*your body weight
• Athletes → 1.2–2.0g per kg body weight
• Seniors → higher protein need for muscle preservatio.

How Vegetarians and Vegans Can Hit Protein Goals?

Vegetarian? Vegan? Don’t stress. You can load up on:

• Lentils & Dals — mix them with rice or chapati to make a complete protein (just like your Indian thali or how grandma always said).

• For Vegetarians: Paneer, yogurt, soya

• Chickpeas, kidney beans, rajma

• Almonds, peanuts, chia, flax seeds

But if meal planning feels impossible, just grab a plant-based protein powder — the simplest way to close the gap.

Protein in Common Indian Foods

Refer to NIC's dietary guidelines: 

Natural Protein Powder: Do You Need It?

Hi vegetarians and vegan friends,

 If your daily diet is loaded with lentils, nuts, seeds, legumes, and for complete protein: dairy, soy, you’re probably okay.

But let’s be honest—most of us struggle to plan and track protein daily. We do it consciously for a few days and then life happens. That’s where natural protein powders step in:

• Made from clean, plant-based or dairy-free sources (Vegans & vegetarians → you’re welcome!)

• Do not contain any artificial junk/chemicals that you can’t pronounce.

• Super easy to add to smoothies, oats, or even plain water

And yes, since everyone always asks—no bloating issues.

If you want something tasty and natural, try peanut protein powder or plant-based protein powder. Unlike most plant proteins, they actually taste good and mix well.

What’s the Best Protein for Building Muscle?

Short answer: any good protein powder an help build muscle if your diet is on point.

It'll also answer your question if you should choose Whey, or Plant Protein

But here’s the breakdown:

Whey protein: It's the fastest way for building muscle and recovering from training. however, for vegans and those lactose intolerant, Plant protein powders are excellent alternatives. 

Among plant proteins, Alpino Peanut Protein Powder stands out as a superior choice. It is plant-based, offering a smooth texture and better taste compared to many other plant proteins, making it a perfect fit for Indian diets. 

And it provides 24 grams of clean protein per serving, contains all nine essential amino acids for muscle growth and recovery, and includes 5.1 grams of branched-chain amino acids (BCAAs) to boost workout performance. It is free from added sugars, gluten, dairy, and artificial flavors, ensuring a clean and gut-friendly formula suitable for a wide range of dietary needs. Just in case if you are teased, added the link below that you can check:

Alpino Peanut Protein Powder: Taste of Whey + Digestion of Plant Protein

Protein for Weight Loss vs Muscle Gain

For Weight Loss

• Protein makes you full faster and keeps you full longer = fewer random snack attacks or cravings

• It speeds up metabolism because your body burns calories to digest protein.

• Pair with a calorie deficit diet for fat loss.

For Muscle Gain

• Protein + resistance training = growth.

• 1.2–1.6g protein per kg body weight is the sweet spot for muscle gain. (found on research)
  

How Much Protein Powder is Safe Daily?

The million-dollar (or ₹5,000-for-a-tub) question: “Can I take protein powder daily?”
Short answer: YES.

• 1–2 scoops a day = covering your daily protein is perfectly safe. And I'm not a dietician or doctor but have heard from trainers

• Just note how much protein you’re getting from other meals

• Example: If your diet = 40g and you need 70g, add one 25g scoop → problem solved.

Why We Recommend Alpino Peanut Protein Powder

• 100% plant-based → perfect for vegans & vegetarians.

• Complete amino acid profile + high BCAAs for muscle growth & recovery

• Naturally sweetened, no added sugars or artificial ingredients

• Derived from natural peanuts → easy to digest, dairy-free & gluten-free

   

• Clean, pure, and lab-tested for safety & quality

FAQ (Google Loves These)

Q1. Is natural protein powder safe?
Yes. As long as it’s from clean sources (peas, rice, peanuts, or grass-fed whey) and free from artificial junk.

Q2. Can vegetarians meet protein needs without powder?
Technically yes, but it’s tricky. You’d need a LOT of dals, beans, and paneer every day. A natural plant protein powdermakes it way easier.

Q3. Which protein powder is best for women?
Alpino protein powder, not joking :). Ok, Both whey and plant proteins work well but for lactose-intolerant or vegan women, plant-based protein powders are the best fit.

Q4. What’s the difference between whey and plant protein?

• Whey = faster digestion, complete profile, best post-workout.

• Plant = dairy-free, eco-friendly, and easy on digestion.

Q5. Can I take protein powder without working out?
Yep! Protein isn’t only for muscle—it’s also for skin, hair, hormones, and immunity.

Also Read

👉 How Much Protein Does Your Body Need? A Detailed Guide Based on Your Goals and Weight