Every calorie app measures in cups and ounces. Nobody in an Indian kitchen owns a cup measure. Count your day in rotis and katoris instead, and watch the number build as you go.
Close, not exact, and it is worth knowing the difference. The same katori of dal changes by fifty calories depending on how much oil went into the tadka. A roti made with ghee is nearly half again what a plain one is. What these figures give you is the right order of magnitude - enough to see that four rotis and two katoris of rice is a lot more than you thought, which is the useful part.
The standard small steel bowl, holding roughly 150 ml. It is the measure every Indian kitchen already uses, which is exactly why this tool counts in it. If yours is noticeably bigger or smaller, adjust the count rather than the number.
Almost always the things nobody counts. Three cups of sweet chai is 270 calories. Two biscuits with each one takes it past 400. A spoon of ghee on every roti adds 45 calories a time. None of it feels like eating, and it is usually the whole gap between what somebody thinks they eat and what they actually do.
That depends on your body and your goal. Work it out with the calorie calculator, then come back here and see what a normal day of your food actually adds up to. If protein is coming in low - and for most Indian vegetarian days it does - the protein guide covers what to swap.
Food values are published averages for a home cooked portion, not a lab measurement of your plate. Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
