I Tracked My Macros Without Weighing a Single Roti—Here’s How You Can Too

Bhai, You Don’t Need a Food Scale to Get Ripped

Tracking your food like a scientist can get you jacked—but it can also drive you insane.

Bigger Leaner Stronger teaches us to manage calories and macros with precision. But as desilifters, we’re eating home-cooked food, not packaged stuff with barcodes.

So how do we track macros without weighing every bite? Desi hacks, bro.

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🎯 BLS Macro Targets (Quick Recap)

Let’s say you weigh 70 kg and want to lose fat or gain lean muscle.

Goal macros (per day):

• Protein: 140g (2g per kg)
• Fat: ~60–70g
• Carbs: Adjust to hit calorie target (based on bulking or cutting)

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✋ Macro Tracking for Desilifters: No App, No Stress

🫓 Roti Rule of Thumb

• 1 medium roti = ~100 kcal
• 2g protein, 20g carbs, 2g fat

🍚 Rice? Cup It.

• 1 katori (medium bowl) cooked rice = ~150–170 kcal
• ~30–35g carbs, 3g protein

🍛 Dal / Rajma / Chana

• 1 ladle = ~8–10g protein (depends on dal)
• Also adds fiber and some fat

🧀 Paneer

• 100g = ~20g protein, 20g fat
• Use a deck-of-cards sized piece as your guide

🍳 Eggs & Anda Whites

• 1 whole = 6g protein
• 1 white = 3g, almost no fat

🥄 Ghee & Oil

• 1 teaspoon = ~5g fat = 45 kcal
• Use sparingly, bhai

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📱 Optional Desi Macro Tracker (No Apps Needed)

Meal Time	Food	Macro Focus
Breakfast	Eggs, oats, roti	Protein + carbs
Lunch	Dal, rice, sabzi, curd	Protein + carbs + fat
Snack	Whey, nuts, roasted chana	Protein + fat
Dinner	Paneer/tofu/chicken + roti + dahi	Protein-heavy
Before Bed	Doodh or Greek yogurt	Slow protein

You can easily hit 130–150g protein just by prioritizing protein at every meal. No weighing. No overthinking.

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🧠 Desilifter Mindset: "Eyeball, Adjust, Repeat"

“You don’t need perfect tracking. You need consistent effort.” — Mike Matthews

Use your eyes, your gut, and a few basic numbers. After a week, check progress:

• Weight going up too fast? Cut 200 kcal.
• Weight not moving at all? Add 200 kcal.
• Energy dipping? Maybe carbs too low.

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Final Words from a Bhai Who’s Been There

Tracking doesn’t have to feel like jail. Once you get the hang of visual macros, it’s just second nature.

“Macros matter—but so does sanity.” — Desilifter Rule #3

Train hard, eat desi, and don’t let calorie-counting steal your love for food.

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