The Only Macro Chart You’ll Remember (Sparrow-Sized Help)

What Are Macros?

Macros = macronutrients:

• Protein (for muscle and repair)
• Carbs (for energy)
• Fats (for hormones and flavor 🌶️)

Tracking macros helps you:

• Build muscle 💪
• Lose fat 🔥
• Stop guessing what’s “healthy”

But here’s the issue: Most guides use chicken and quinoa. Let’s talk dal, roti, chawal, and other Indian favorites—with portion sizes you can actually visualize.

Macro Breakdown of Indian Foods (with Funny Size References)

Food	Portion Size (Funny)	Calories	Protein	Carbs	Fat
Dal (cooked)	1 ladle (~¾ cup) → “tennis ball & a half”	~180	9g	27g	2g
Cooked Rice	1 cup → “small mango-sized”	~130	2.5g	28g	0.3g
Roti (wheat)	1 medium → “as wide as your face if you’re Punjabi”	~120	3g	22g	3g
Paneer (raw)	100g → “deck of cards, but delicious”	~265	18g	4g	20g
Boiled Egg	1 egg → “half a cricket ball”	~75	6g	0.6g	5g
Soya Chunks (boiled)	½ cup → “fistful of protein bullets”	~140	26g	10g	1g
Chickpeas (cooked)	1 cup → “heavier than your guilt after skipping gym”	~270	15g	45g	4g
Curd (plain, low fat)	1 cup → “slightly smaller than a sparrow’s bathtub”	~80	8g	6g	3g
Banana	1 medium → “as long as your phone”	~110	1g	27g	0.3g

Quick Tips for Macro Success (Indian Style)

• Dal + Rice = Complete Protein (great for vegetarians)
• Add paneer, curd, or soya chunks to hit your protein goals
• Portion with your palm/fist: Your hand is your built-in food scale
• Don’t fear carbs—especially if you’re training hard

Sample Muscle Meal (Desi Style)

Here’s a simple, muscle-building Indian meal using the chart above:

• 1 cup dal
• 1 cup rice
• 50g paneer on the side
• Curd + salad

Calories: ~600–650
Protein: ~30g
Perfect for lunch or post-workout.

Final Thoughts

You don’t need to “quit Indian food” to get fit.

Whether you're eating dal-chawal, rajma-rice, or roti-sabzi, just know what’s on your plate.
Track your macros. Lift heavy. And maybe carry a tennis ball next time you portion dal 😉

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Got a food you want added to this chart? Drop me a message—I'll find a funny reference for it.