Macros explained

Calories decide whether you gain or lose weight. Macros, the split between protein, fat and carbohydrate, decide much of what that weight is made of and how well you train. Here is how the app sets each one and why.

The energy in each macro

Alcohol carries 7 kcal per gram, with nothing useful attached.

Protein: set it first

Protein supplies the building blocks for muscle and keeps you full. Sports-nutrition bodies such as the International Society of Sports Nutrition (ISSN) put the useful range for people who train at roughly 1.6-2.2 g per kg of body weight a day. The app picks a point in that range based on your goal.

Protein is highest when cutting because a calorie deficit makes muscle easier to lose, and protein is the strongest dietary defence. When gaining, the surplus itself protects muscle, so slightly less is needed.

If your BMI is above 30

Protein needs follow lean mass, not total weight. Above a BMI of 30, much of the extra weight is fat, so the app works out protein from the weight you would be at a BMI of 30.

For example, someone who is 170 cm and 110 kg has a BMI of about 38. At a BMI of 30 they would weigh about 86.7 kg, so their cutting protein is 2.2 x 86.7 = about 191 g a day, not 242 g. That is plenty to protect muscle and far easier to eat.

The protein calculator does this for you.

Spread it out

Aim for 3-5 protein-rich meals, each with roughly 20-40 g of protein. See meal timing for the details.

Fat: enough, not more

Fat is needed for hormone production and for absorbing vitamins A, D, E and K. The app sets fat at 0.8 g per kg, and never lets it fall below 20% of total calories, whichever is higher. The same BMI 30 adjustment applies to fat as to protein.

Prefer unsaturated sources most of the time: groundnuts, almonds, walnuts, seeds, mustard or groundnut oil, and fatty fish such as mackerel (bangda) or salmon. Keep saturated fat from ghee, butter, coconut oil and fried snacks moderate. ICMR-NIN’s dietary guidelines for Indians also advise limiting visible oil and avoiding reheated oil and trans fats from vanaspati and many bakery foods.

Carbohydrates: the rest

Once protein and fat are set, the remaining calories go to carbohydrate. Carbs are the main fuel for hard training and refill the glycogen stored in your muscles. People who train more simply end up with more carbs.

Choose mostly whole and minimally processed sources: rice, roti, millets such as ragi, jowar and bajra, oats, poha, potatoes, fruit and pulses. White rice is fine; pair it with dal, vegetables and a protein source and it becomes a balanced meal.

Fibre: 14 g per 1,000 kcal

Fibre keeps digestion regular, helps with fullness, and is linked to better heart and gut health. The app sets a target of 14 g for every 1,000 kcal you eat.

Most Indian diets get there easily with whole dals, vegetables, fruit and whole grains. Increase fibre gradually and drink enough water as you do.

Water: 35 ml per kg

A practical baseline is 35 ml per kg of body weight a day, plus whatever you lose in sweat. In an Indian summer or on a heavy training day that can be a litre or more extra. Pale-yellow urine is a good everyday check. See the water calculator.

Worked example: cutting

Rahul weighs 75 kg, is 175 cm tall, and is eating about 2,260 kcal a day to lose 0.5% of his weight a week. His BMI is 24.5, under 30, so his real weight is used.

Worked example: gaining

The same Rahul eating about 2,880 kcal to gain 0.25% a week:

Here the 20% rule wins, so fat goes up slightly. Notice how carbs absorb most of the extra calories; that is exactly where you want them when training hard.

Work out your own numbers with the macros calculator, or let the tracker set and track them daily.

Hitting your numbers in practice

• Build each meal around a protein source first: dal plus paneer, curd, eggs, chicken or fish, soya or tofu.
• Measure oil for a week or two; one extra tablespoon is about 120 kcal.
• You do not need to be perfect. Landing within about 10% of each target most days is good enough.
• Protein is the one to be strict with. Fat and carbs can trade places a little from day to day.

For food ideas and portions for every kind of eater, read the Indian diet for fitness guide.

This is general information, not medical advice; see a doctor before raising protein if you have kidney disease or another medical condition.