Calorie tracking for Indian food.

How to count calories when you eat dal, roti and biryani. Portions, ranges, deficits and the mistakes that quietly wreck a log.

6 guides

A steel katori of rajma curry photographed from above on a cream linen surface

How to build a calorie deficit on an Indian diet

A calorie deficit does not require giving up dal, roti or rice. How to size one sensibly, adjust cooking fat and portions, and keep it going past week three.

2 August 2026

A glass of masala chai photographed from above on a cream linen surface

Seven calorie tracking mistakes that quietly ruin an Indian food log

Untracked ghee, four cups of chai, a generic dal entry and invisible weekends. The seven errors that make an Indian calorie log wrong, and the fix for each.

2 August 2026

A steel katori of moong dal khichdi photographed from above on a cream linen surface

How many calories do I need in a day?

BMR, TDEE and the Mifflin St Jeor formula explained plainly, with a worked example for an Indian adult and why the number is a starting point, not a verdict.

2 August 2026

A steel katori of dal tadka photographed from above on a cream linen surface

How to count calories in Indian food

A practical method for tracking dal, roti, sabzi and biryani without weighing anything. Portions, honest ranges, and the four habits that make a log actually stick.

2 August 2026

A steel katori of plain steamed rice photographed from above on a cream linen surface

How many calories are in a katori of rice?

One katori of plain steamed rice is usually 130 to 200 calories. Why cooked and uncooked weight confuses everyone, and where pulao and biryani get heavier.

2 August 2026

A stack of fresh home-made chapatis on a steel plate photographed from above on a cream linen surface

How many calories are in a roti?

A plain home roti runs 80 to 110 calories. Why the range is wide, how atta and size change it, and how phulka, tandoori roti and laccha paratha compare.

2 August 2026