Why 7 in 10 Indians don’t get enough protein

New diets, calorie trackers, and recipe trends flood our feeds every day. We count our steps, plan our meals, and try to eat healthy. Yet, behind all this awareness, something essential is quietly missing from our plates. 

Protein. The nutrient our body needs daily to build, repair, and stay strong. According to the Indian Council of Medical Research (ICMR), 7 in 10 Indians do not get enough protein. The average person consumes only 0.6 grams per kilogram of body weight, while the recommended intake is 0.8 to 1 gram. Over time, this small shortfall becomes a serious gap in everyday health. 

In India, we often believe a hearty meal equals a healthy one. But knowing how much we eat is not the same as knowing what we eat. While calories get all the attention, protein quietly stays in the shadows. An average adult needs 50 to 60 grams of protein daily, yet most fall short. 

A recent ICMR-INDIAB study found that 62 percent of calories in the Indian diet come from carbohydrates like rice, roti, and sugar. This carb-heavy pattern contributes to rising cases of obesity and diabetes. NDTV reported that this trend spans across states, while India Today highlighted ICMR’s advice to eat less white rice, move more, and replace excess carbs with protein. 

The signs of low protein begin quietly with fatigue, slower recovery, and frequent tiredness. But the fix is simple and already in our kitchens. Everyday foods like milk, curd, paneer, pulses, eggs, fish, and nuts can help bring back balance. Even small, consistent changes such as adding protein to every meal or swapping out refined carbs can make a big difference over time. 

Because eating right is not about counting more calories. 
It is about making every bite count.