Indian Diet Plans by Calorie Target

Pick the calorie target that fits you and follow a full day of Indian meals: roti, dal, sabzi, curd and vegetarian or non-veg protein, in portions you can measure with a katori. Every calorie and protein figure is added up from Indian food data, not guessed.

Not sure of your target? Use the free calorie deficit calculator →

TargetBest forVegetarianNon-veg
1,200 kcalSteady fat loss for smaller, less active womenView chart56 g proteinView chart70 g protein
1,500 kcalFat loss for most women and lighter, less active menView chart65 g proteinView chart79 g protein
1,800 kcalFat loss for most men, or maintenance for many womenView chart80 g proteinView chart93 g protein
2,000 kcalFat loss for active men, or maintenance for active womenView chart91 g proteinView chart103 g protein
2,500 kcalMuscle gain or maintenance for active menView chart129 g proteinView chart160 g protein

How to use these plans

  • Find your calorie target with the calculator, then pick the plan closest to that number.
  • Weigh portions for the first week. After that a katori and your eye are usually close enough.
  • Swap like for like using the food calorie chart and food comparisons, and keep the protein foods in place.
  • Weigh yourself weekly. If nothing changes after 2–3 weeks, move to the next plan down.

A chart is a start. A coach gets results.

Get a diet built around your own calories, food, schedule and health, adjusted every week by Coach Himanshu.

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