Free Tool · Veg, Egg-Veg, Non-Veg & Vegan
Macro Calculator India
Forget the "eat 200g protein" advice that ignores how you actually eat. This calculator gives you your protein, carbs, and fat targets — then shows you the real Indian food combo to hit them.
Pure veg? Egg-veg? Non-veg? Vegan? Pick your preset. The food suggestions adjust automatically.
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Fill in the form to see your protein, carb, and fat targets — with sample Indian food portions to hit them.
How to Actually Hit Your Macros on an Indian Diet
The traditional Indian diet has a known problem: it's carb-heavy and protein-poor. A typical day — idli at breakfast, dal-chawal at lunch, biscuits with chai, roti-sabzi at dinner — lands around 50-60g of protein for the day. For fat loss or muscle building, you need almost double that. The shift isn't about giving up Indian food. It's about adding strategic protein to every meal.
The 4 Anchor Foods Every Indian Should Use
If you want to hit your protein target without obsessing, build your day around these four:
- Paneer (18g protein per 100g): The Indian protein MVP. Bhurji, tikka, sabzi, stuffed paratha. Always available, always cheap.
- Dal / Legumes (12-13g per katori): Cooked thick, not watery. Toor, moong, rajma, chana — rotate them.
- Curd / Greek Yoghurt (8-12g per cup): One cup with each main meal alone adds 25g protein to your day.
- Eggs (6g each, if you eat them): 3 eggs = 18g protein, ~210 kcal. Easiest protein in your kitchen.
For pure vegetarians, swap eggs with sprouts, soya chunks (26g per 50g dry — the highest plant protein density), or whey. For non-veg, add 100g of chicken/fish at one meal (22-31g protein). For vegan, lean into tofu (17g/100g), soya chunks, and pea protein.
Why You Should Care About Macros More Than Calories
Two people both eat 2000 kcal. Person A: 80g protein, 280g carbs, 70g fat. Person B: 160g protein, 200g carbs, 55g fat. After 12 weeks of fat loss:
- Person A: Lost 6 kg total. ~3.5 kg fat, ~2.5 kg muscle. Looks "skinnier" but softer, weaker, lower metabolism.
- Person B: Lost 6 kg total. ~5.5 kg fat, ~0.5 kg muscle. Looks tighter, stronger, higher metabolism for next time.
Same calories. Wildly different outcome. The protein is what protects your muscle and your metabolism. This is why we obsess over it.
Carbs Aren't the Enemy
The keto crowd will tell you Indian carbs are evil. They're wrong, and they're especially wrong for Indians who train hard. Carbs fuel your workouts and your brain. The trick is timing them around training (eat more carbs on heavy gym days, less on rest days) and choosing whole-food sources: brown rice, millet roti, oats, fruit, dal, sweet potato, regular potato. Refined carbs (sugar, white bread, biscuits, sweets) are the actual culprits — not roti.
Track for 2 Weeks, Then Stop Tracking Forever
Tracking macros is a skill, not a lifestyle. The first 2 weeks: weigh your food, log everything (HealthifyMe or MyFitnessPal). You'll be shocked at how off your eyeball estimates are. After 2 weeks, you'll have an intuition for portions and you can stop logging — you'll "see" 30g of protein on a plate without thinking. That intuition is the real win.
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