Free tool · 470+ cooked Indian dishes
How many calories are in your thali?
Type what you ate, from roti and dal to samosa and chai. Get calories and protein by the katori, piece or gram in one tap.
A simple home thali
2 roti192 kcal1 katori dal132 kcal1 katori rice143 kcal1 katori sabzi130 kcalThe company behind your nutrition tools
Nutrition science,
built into software.
Indian diet plans in katori and roti, built on ICMR-NIN government data. Personal 7-day plans from ₹49, and free tools to check your thaali.
Day 1 · Plan preview
Day 1 · Plan preview
Why Groteins
A Chatbot Gives You Text. We Give You a Finished Plan.
Asking an AI for a diet plan gets you a paragraph you still have to format, track, and follow yourself. Groteins gives you a verified, ready-to-use PDF, built on ICMR-NIN standards, delivered to your inbox, with allergies handled and macros calculated. No copy-pasting, no double-checking the math.
Fixed ICMR-NIN standards, every time
A finished PDF, not a chat reply to reformat
Branded delivery under your own name
Free tool
Check your BMI, healthy weight range, and body fat estimate.
Free, instant, and calculated using the BMI thresholds recommended for Indian and other Asian populations, which differ from the standard international ones. Nothing is stored or sent anywhere; the maths runs entirely in your browser. More on how these numbers work →
What usually helps from here
BMI is a rough screening number, not a diagnosis. It doesn't distinguish muscle from fat, and it reads differently for athletes, older adults, and during pregnancy. The body fat figure is a statistical estimate from height, weight, age and sex, so treat it as a ballpark rather than a measurement. Nothing here is medical advice, for anything you want to act on, talk to a doctor or a registered dietitian.
One company, a growing suite
Groteins isn't one tool. It's the front door to several.
Each tool is built to do one job properly, and they live under one roof, not a new domain and a new login every time.
Vrat & Ramzan Diet Plan
A fasting-day diet plan for Navratri, Ekadashi and Sawan Somvar vrat, or Ramzan sehri and iftar, exact portions in grams, built around your body.
Build a fasting plan →Diet Plan Generator
Turns a person's goals, preferences, and constraints into a structured, macro-balanced diet plan they can actually follow, exported as a clean, ready-to-use document.
Build a diet plan →Workout Plan Generator
A weekly training split built around your goal, your experience level, and the equipment you actually have, from a full gym down to nothing at all.
Build a workout plan →Indian Food Calorie Calculator
Calories and protein in 1 roti, 1 katori dal, rice and 470+ cooked Indian dishes. Pick your katori size and how much oil your home uses. Free, no signup.
Check food calories →Vrat & Ramzan Food Calories
Real calories for vrat and Ramzan foods, from sabudana vada to haleem. Add what you eat and download your day as a free PDF.
Check food calories →BMI & Body Fat Calculator
Your BMI, healthy weight range, and a body fat estimate, using the thresholds meant for Indian bodies rather than the international ones. No payment, nothing stored.
Check your numbers →Protein Calculator
Your daily protein target based on weight, activity and goal, plus real Indian food combos that hit it. No signup, nothing stored.
Find my target →Packaged Food Label Check
Scan a packet, or photograph its nutrition panel, and see whether its "high protein", "sugar free" or "high fibre" claim actually meets the FSSAI threshold it is meant to.
Check a label →Indian Food Calories & Protein FAQ
Straight answers to the questions people ask most: calories in roti, rice and dal, how much protein a day, calories to lose weight, and BMI for Indians, with Indian government numbers.
Read the answers →Indian Food Calorie Chart
A searchable chart of calories and protein in 120+ common Indian dishes, in katori and roti portions. Sort by calories or protein, filter by category.
Open the chart →Indian Food Calorie Tracker
Log what you eat today and watch your calories and protein add up against your target. Saved in your browser, add it to your home screen like an app.
Open the tracker →Why Groteins
What every tool we build has in common
Plans and outputs are built from a person's own numbers and goals, never a generic template with their name pasted on top.
Software only helps if someone keeps using it. We design for real routines, not the ideal week that never happens.
No hidden tiers or surprise renewals. What a product costs is stated where you'd expect to find it.
Get started
Try the Diet Plan Generator today.
The Diet Plan Generator is live and ready to build a personalized, macro-balanced plan for you.