11 Simple Steps to Macro Counting Indian Food

2. Set personal goals and calculate macro targets

Before tracking, decide what you want to achieve: maintain weight, lose fat, or gain muscle. Each goal needs a different calorie target and macro split. Use a reputable calorie calculator or consult a registered dietitian to estimate daily needs based on age, activity level, and goals. Once you have calories, convert them to grams for macros: protein and carbs supply 4 kcal per gram, fat supplies 9 kcal per gram. For example, if your daily target is 2,000 calories and you choose 30% protein, that equals 600 calories from protein or 150 grams per day. If you prefer a vegetarian plan, experts suggest focusing on higher-protein plant foods—dal, paneer, soy, and sprouts—to reach protein targets while keeping fibre high. Keep the targets realistic for your lifestyle; if you commute with a tiffin, build a plan that fits a packed lunch. If you feel unsure, a one-time consult with a registered dietitian can set accurate, sustainable targets so you spend less time guessing and more time cooking.