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Nutrition Topics › Protein & Plant Protein
Most Indian adults fall short on protein, and the fix is usually redistribution — protein at every meal rather than only at dinner — before it is a product decision. These guides cover how much you actually need, whether plant protein matches whey, and how the brands sold in India compare.
366 guides, written by the KABO Nutrition Team and fact-checked against public-health and peer-reviewed sources. Last updated 2026-08-05.
How much protein do I need per day in India?
For sedentary adults ICMR-NIN suggests roughly 0.8–1 g per kg of body weight; adults who train regularly benefit from 1.4–2.0 g per kg, spread across meals rather than concentrated at dinner.
Is plant protein as good as whey?
For everyday needs, yes. A pea-and-rice blend supplies all nine essential amino acids, and a 12-week randomised trial found pea protein produced muscle gains statistically comparable to whey.
Do I need protein powder at all?
Not necessarily. Dals, curd, paneer, soya, nuts and seeds cover most people. Powder is a convenience for closing a gap on busy days, not a requirement.
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