Free Macro Tracker India: 5 Checks Before You Pick
General information: This article is information about food data. No dietitian or doctor has reviewed it, and it is not a substitute for their advice.
Disclosure: NYUS Inc. publishes this guide and makes the NYUS app, which is one of the options it mentions. We do not rank other apps by name; the NYUS section says what NYUS does and does not do.
Track this in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Join the NYUS waitlistThere is no single best free macro tracker. For Indian food, check five things before you pick one: whether it has your dishes, whether it logs in rotis and katoris, whether its numbers match a source for the same portion, what is actually free, and what it does with your data. NYUS is our app and one option; the section below says what it does and does not do.
A macro tracker is only as good as its food entries. A plate of dal, roti and rice is easy to eat and hard to log if the app thinks in grams of Western foods. This guide gives you five quick checks and a worked example you can run on any app in a few minutes.
New to macros? Start with macro tracking for beginners, then set your targets with the free macro calculator. If you only want a calorie count, see the free calorie and macro tracker guide.
Five checks before you pick a macro tracker for Indian food
- Does it have the dishes you eat? Search five things from this week's meals, for example toor dal, roti, poha, paneer bhurji and idli. If two or more are missing, logging will feel like work.
- Can you log in the units you eat? Katori, roti, piece and grams. An app that only takes grams adds a weighing step to every meal.
- Do its numbers match a source for the same portion? Run the worked check below.
- Is it clear what is free? Read the app's own pricing page, not a review. Check whether barcode scanning, history or export sit behind a paywall, and whether there is a trial or a free tier.
- What does it do with your data? Read the privacy page: ads, data sale, what you can export or delete.
A worked check: dal, roti and rice
Log this plate in any app and compare. The portions and recipes are ours, from our guide to calories and macros of common Indian foods:
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Roti | 1 medium, no ghee (30 g atta) | ~96 kcal | 3.2 g |
| Plain rice, cooked | 1 katori (~150 g) | ~195 kcal | 4 g |
| Toor dal, cooked, tempered | 1 katori, thick (40 g dry dal + 5 g oil) | ~177 kcal | 8.7 g |
Two rotis, a katori of rice and a katori of dal add up to about 564 kcal and 19.1 g protein by these figures. If an app shows very different values for "dal", find out whether it means raw or cooked and which portion it assumed. Dry dal, for reference, has 21.70 g protein per 100 g for toor (IFCT 2017 Table 1, row B021), 23.88 g for moong (B010) and 24.35 g for masoor (B013); our dal comparison shows ten of them on that one basis. Recipes differ, so small gaps are normal; large gaps are the warning sign. For breakfast plates, see protein per breakfast plate.
Run the dal, roti and rice check in NYUS: search the three foods and compare the totals with the table above. Join the NYUS waitlist (30-day free trial, no card needed to start).
Where NYUS fits (our app)
We make NYUS, so read this section as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. It logs 8,900+ foods, from Indian staples to global foods, with macros, searchable by name or by barcode. Part of the database is tagged Indian, so if a regional dish is missing, log the closest standard entry and adjust the portion; barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.
A weekly check-in adjusts your calories, macros and step goal once enough is logged; it does not change your training plan automatically. It reads steps, sleep, heart rate, workouts and weight from compatible wearables through Health Connect. Pricing: a 30-day free trial with no card, then plans from ₹499 for one month, paid once with no auto-renewal.
Frequently asked questions
What is a macro tracker app?
An app where you log meals and see the calories, protein, carbs and fat in each. It is only useful if its food entries match what you actually eat and in the portions you eat.
How can I check whether a macro tracker is accurate for Indian food?
Log one plate and compare it with a source for the same portion. By our figures, one medium roti is about 96 kcal and 3.2 g protein, a katori of cooked rice about 195 kcal and 4 g, and a thick katori of toor dal about 177 kcal and 8.7 g protein. Check whether the app means dry or cooked dal and which portion it assumed.
Is NYUS free?
NYUS, our app, is in early access on Android with a 30-day free trial and no card needed, then plans from ₹499 for one month, paid once with no auto-renewal. For any other tracker, read its own pricing page.
Does NYUS have Indian foods?
It has 8,900+ foods, from Indian staples to global foods, searchable by name or barcode. Part of the database is tagged Indian, so if a regional dish is missing, log the closest standard entry and adjust the portion.