How this is worked out, and its limits
ICMR-NIN's "My Plate for the Day" gives raw amounts for a 2000 kcal day: cereals 250 g, pulses, eggs, fish or meat 85 g, vegetables 400 g, fruit 100 g, milk 300 ml, nuts 35 g, oils 27 g. The tool scales these to your calories and converts them to household measures. Below 1500 kcal it protects vegetables and protein and trims cereals and oil first.
Household measures are approximate: a katori is taken as 150 ml, a roti as 30 g of atta. Diabetes, kidney disease and pregnancy need an individual plan.
References: ICMR-NIN, My Plate for the Day · ICMR-NIN 2024, Dietary Guidelines for Indians
General information for adults, not a diagnosis or a personal prescription. It comes from sources published on the internet and can contain mistakes, so please check with your doctor. Nothing you enter is stored. Full disclaimer