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Macro targets for an Indian plate.
Most calculators hand you a number built for a Western body and a Western plate, then suggest chicken breast and oats. This one answers in katoris — and it will not call you overweight for carrying muscle.
Measure bare skin at the navel, standing, at the end of a normal breath out — and do not hold it in. This is not your trouser size, which usually runs an inch or two smaller than the real thing.
Sex
Activity
Walking most days, or training once or twice a week
Goal
Diet
Your daily targets
Calories
1840kcal
Protein
113g
Fat
51g
Carbs
232g
- Fibre
- 26 g
- Resting burn (BMR)
- 1674 kcal
- Daily burn (TDEE)
- 2302 kcal
Protein is set per kilo of a reference weight rather than raw bodyweight, so a heavier body is not handed a target it has no reason to eat.
We have not told you anything about your body
Deliberately. Height and weight alone cannot tell muscle from fat, and guessing would be worse than silence. Add your waist above and you get a real read — thirty seconds and a tape measure.
The gap you are probably not closing
An ordinary home-cooked vegetarian day — parathas and curd, dal rice sabzi, roti rajma — supplies around 47 g of protein. Your target is 113 g. That is not slightly short.
Closing it with food alone means roughly 11 extra katoris of dal a day. One scoop of whey does the same work for about 120 kcal, which is why it belongs on an Indian plate more than it does on a Western one — there is simply less meat doing the lifting here.
| Food | Portion | Protein |
|---|---|---|
| Soya chunks | 50 g dry | 26 g |
| Whey protein | 1 scoop, 30 g | 24 g |
| Plant protein (pea or soy) | 1 scoop, 30 g | 22 g |
| Paneer | 100 g | 18 g |
| Greek or hung curd | 1 bowl, 200 g | 18 g |
| Tofu | 100 g | 12 g |
| Curd | 1 bowl, 200 g | 8 g |
| Milk | 1 glass, 250 ml | 8 g |
More on the arithmetic in Protein maths for an Indian vegetarian plate.
Turn that into a day of food
Targets are the easy half. We will write you one day of actual Indian meals that hit them — in katoris and glasses, not grams of chicken breast.
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How the numbers are worked out
Calories come from the Mifflin-St Jeor equation, the most accurate of the common predictive formulas, times an activity factor. A fat-loss goal applies a 20% deficit; a muscle-building goal a 10% surplus, because a larger one is mostly fat.
None of this is done by an AI. Every figure is computed in code, so it is reproducible and cannot be invented. A language model is used for exactly one thing — turning those targets into meals — and it is explicitly told not to do arithmetic.
There is no BMI verdict here. Height and weight cannot tell muscle from fat, and on the South Asian cutoffs — overweight from 23, obese from 25 — a trained man at 178 cm and 80 kg comes out obese. Those cutoffs were drawn on sedentary populations to catch visceral fat in under-muscled bodies, so pointing them at someone who lifts inverts them. Give us a waist measurement and you get a Body Roundness Index instead, read from waist and height. Withhold it and we say nothing about your body, which is the honest alternative.
Predictive equations carry a real error margin, roughly 10% either way for most people. Treat the output as a starting point and adjust on what the scale and the mirror actually do over three or four weeks.
Eating is the smaller half
Protein supports the training; it does not replace it. If you have not measured what your body can currently do, the screen takes ten minutes and tells you which one thing to fix first.
General information, not medical or dietetic advice. If you have a medical condition, are pregnant, or take medication that interacts with food intake, speak to your doctor or a registered dietitian rather than a calculator. More on what we do and do not claim in the nutrition library.