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About this tool
Macro targets for a lacto-vegetarian Indian diet, then translated into chapatis, katoris of dal and rice, paneer and curd.
The Indian Vegetarian Macro Calculator sets daily protein, fat and carbohydrate targets for a lacto-vegetarian diet and then converts them into the portions Indian households actually measure in — chapatis, katoris of dal and rice, grams of paneer, glasses of milk and teaspoons of ghee. Calories come from the Mifflin-St Jeor equation multiplied by an activity factor and adjusted for your goal, with protein raised by a quality adjustment because cereals and pulses score lower than dairy on digestibility scales. The plate builder totals what you plan to eat and shows exactly how far it falls short of, or overshoots, each target.
Open Indian Vegetarian Macro Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Chapatis, katoris, glasses and teaspoons rather than abstract grams of macronutrient.
An adjustable 1.0-1.25 factor reflects the cereal-and-pulse base of most Indian vegetarian diets.
Every food you add updates how much protein, fat and carbohydrate is still left in the day.
A medium chapati made from about 30 g of atta supplies roughly 3.6 g of protein and 102 kcal, and a 150 g katori of thick toor dal about 10 g of protein and 180 kcal. Values move with the thickness of the dal and how much oil goes into the tempering, so weigh once to calibrate your own portions.
Yes, but it needs deliberate choices: paneer at about 18 g per 100 g, soya chunks at roughly 52 g per 100 g dry, and rajma or chana at around 9 g per 150 g katori do most of the work, with curd and milk topping it up. Roti and rice contribute steadily but at a high carbohydrate cost, which is exactly what the plate builder makes visible.
Cereal and pulse proteins score lower on PDCAAS and DIAAS than dairy or animal protein, largely because of limiting amino acids and lower digestibility, so intake targets are commonly raised by 10-20%. A lacto-vegetarian diet with regular milk, curd and paneer sits at the lower end of that range, which is why the default here is 1.1.
Start from your maintenance calories — resting metabolic rate times an activity factor — and subtract about 500 kcal a day, which projects to roughly 0.45 kg a week. This tool holds the target at 1,200 kcal for women and 1,500 for men and goes no lower; it is informational only, so discuss any substantial change with a doctor or registered dietitian.
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