Macros explained for Indian diets.

Protein, carbs, fat and fibre, translated into the food Indian kitchens actually cook. What to aim for and where the gaps usually are.

5 guides

A mound of steamed white rice on a plate photographed from above on a cream linen surface

Carbs in Indian food, and how many you actually need

Which Indian staples are carb-dense, how roti, rice, poha and upma compare, and the honest answer for anyone eating two rotis with every meal.

2 August 2026

A golden layered paratha on a plate photographed from above on a cream linen surface

Ghee, oil and fat in Indian cooking

Why cooking fat is the biggest hidden variable in a home-cooked log, where ghee actually sits nutritionally, and how to estimate per-serving oil once and reuse it.

2 August 2026

A rustic bajra roti on a plate photographed from above on a cream linen surface

Fibre in an Indian diet, and why most people fall short

What fibre does, the rough 25 to 35 gram daily target, which Indian foods genuinely deliver it, and how to close the gap without buying a single supplement.

2 August 2026

Charred cubes of paneer tikka with onion and capsicum on a plate photographed from above on cream linen

How to hit your protein target on a vegetarian Indian diet

The real protein sources in Indian vegetarian food, ranked, with a worked day that reaches 100 grams. Plus why dal alone will never get you there.

2 August 2026

A steel katori of rajma in thick gravy photographed from above on a cream linen surface

Macros explained, for people who eat Indian food

Protein, carbs, fat and fibre, explained against a real Indian plate. Why the thali runs carb-heavy, a sane starting split, and how to fix the protein gap.

2 August 2026