Meal Tracker
Build your meal from 200+ Indian foods and see live macro totals. Session-only — no data is saved or shared.
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How to Track Your Indian Meal Macros
Search for any food in the search box — type "roti", "dal", "chicken", or any ingredient — and add it to your meal. Adjust the quantity in grams or use the preset serving sizes. The tracker automatically calculates total calories, protein, carbohydrates, and fat as you add each item.
All data comes from our Indian Food Database, sourced from IFCT 2017 — the most accurate nutritional reference for Indian foods. Unlike global apps, values here reflect how Indian food is actually prepared and consumed.
Tip: Cannot find a food? Browse all 200+ items in the Indian Food Database.
What Are Macros and Why Do They Matter?
Macronutrients — protein, carbohydrates, and fat — are the three main categories of nutrients your body uses for energy and basic functions. Tracking them helps you understand not just how many calories you are eating, but the quality and composition of your diet.
- Protein — Builds and repairs muscle, supports immunity, and keeps you full. Most Indians are chronically under-eating protein, especially vegetarians.
- Carbohydrates — Your body's primary fuel source. Roti, rice, dal, and vegetables are the main carb sources in a typical Indian meal.
- Fat — Supports hormone production, fat-soluble vitamin absorption, and cell health. Ghee, oils, nuts, and dairy are the main fat sources in Indian cooking.
Understanding a Typical Indian Meal's Macros
A standard Indian lunch of 2 rotis, 1 cup toor dal, 1 cup sabzi, and a small bowl of curd contains approximately 500-600 kcal with 18-22g of protein, 75-85g of carbohydrates, and 12-16g of fat. This is a reasonably balanced meal, though protein is lower than ideal for someone trying to build muscle or lose fat while preserving lean mass.
Adding a bowl of sprouts, a glass of buttermilk, or 50g of paneer to the same meal can bring protein up to 28-35g without a large calorie increase — making it significantly better for body composition goals.
Frequently Asked Questions
Is this data saved anywhere?
No. The meal tracker is entirely session-based and runs in your browser. Nothing is stored on a server, sent anywhere, or saved after you close the tab. There is no account, no history, and no tracking. Your dietary data is personal and stays with you.
How do I know how much to eat?
Use the Macro Calculator to find your TDEE — the number of calories your body needs each day based on your weight, height, age, and activity level. Then use this tracker to ensure your meals add up to that target. For weight loss, aim for a deficit of 300-500 kcal below your TDEE.
My food is not in the database — what should I do?
Search for the closest equivalent. For a specific sabzi that is not listed, find a similar preparation. Most curries with similar ingredients have comparable macros. You can also search by primary ingredient — if you ate aloo gobi, search "potato" and "cauliflower" separately and add them individually. For restaurant meals, use home-cooked equivalents as an estimate.
Does oil used in cooking count toward the macros?
The values in this database are for foods as typically prepared — they already account for moderate oil use in standard recipes. However, if you cook with extra ghee or oil, add that separately. 1 teaspoon of oil is approximately 45 kcal; 1 teaspoon of ghee is approximately 45 kcal. This is one of the most common sources of calorie underestimation in Indian cooking.
How do I track a full day of eating?
Use the tracker for each meal and note the macro totals. For breakfast, lunch, and dinner, add up the totals and compare against your daily target from the Macro Calculator. This tracker is best for understanding what specific meals contain — for long-term daily logs, a dedicated tracking app may be better suited.