YOUR CALORIE
CALCULATOR
Find your daily calorie needs based on your body and goals.
- 📉 Deficit = Fat Loss: Eat 300–500 kcal less than maintenance
- 📈 Surplus = Muscle Gain: Eat 200–400 kcal more than maintenance
- 🥗 High Protein: Aim for 1.6–2.2g protein per kg body weight
- 💧 Hydration: Drink 35ml water per kg of body weight daily
INDIAN DIET
PLANS
High-protein meal plans made with desi foods you love 🫓🍛
| Food | Serving | Protein | Cal |
|---|---|---|---|
| Paneer | 100g | 18g | 265 |
| Chicken Breast | 100g | 31g | 165 |
| Eggs | 2 whole | 12g | 140 |
| Soya Chunks | 50g dry | 25g | 173 |
| Moong Dal | 1 cup cooked | 14g | 212 |
| Greek Yogurt | 200g | 17g | 120 |
| Tuna | 100g | 29g | 132 |
| Rajma | 1 cup cooked | 15g | 215 |
WORKOUT PLANS
FOR YOU
Structured weekly plans for all levels — home or gym 🏋️
LEARN CALORIES
BASICS
Simple, clear explanations — no jargon, just results 📚
🔥 What is a Calorie?
A calorie is a unit of energy. Your body needs calories to breathe, think, move, and do everything. Food gives you calories, and your body burns them throughout the day — even when you sleep!
Think of it like petrol for your car. Too much petrol overflows (stored as fat), just right and you run perfectly.
📊 How to Calculate Calories from Food
Look at the nutrition label on packaged food. For homemade food, remember:
- 1 Roti (medium) ≈ 80–100 kcal
- 1 cup cooked Rice ≈ 200 kcal
- 1 tbsp Ghee ≈ 120 kcal
- 1 cup Dal ≈ 150–220 kcal
- 1 medium Banana ≈ 90 kcal
- 100g Paneer ≈ 265 kcal
🍱 Indian Food Calorie Reference
| Dish | Quantity | Calories | Protein |
|---|---|---|---|
| Dal Tadka | 1 katori | 150 | 8g |
| Paneer Bhurji | 100g | 230 | 14g |
| Chicken Curry | 1 piece | 280 | 22g |
| Rajma | 1 katori | 215 | 15g |
| Aloo Sabzi | 1 katori | 180 | 4g |
| Idli (2 pcs) | 2 pieces | 130 | 4g |
| Samosa | 1 piece | 252 | 4g |
| Curd Rice | 1 plate | 220 | 7g |
| Moong Dal Chilla | 2 pieces | 155 | 11g |
| Biryani (chicken) | 1 plate | 420 | 28g |
⚖️ Portion Control Made Easy
Use your hand as a measuring guide:
- 👊 1 fist = 1 cup of rice or dal
- 🖐️ 1 palm = 1 serving of protein (100–120g)
- 👍 1 thumb = 1 serving of fat/ghee/oil
- 🤌 1 cupped hand = 1 serving of nuts/seeds
📱 Recommended Tracking Apps
Track your food easily using these popular apps in India:
- HealthifyMe – Indian food database, best for desi meals
- MyFitnessPal – Huge food database, barcode scanner
- Cronometer – Best for micronutrient tracking
- Fittr – Indian fitness focused, community support
🔑 Key Fitness Concepts
- TDEE – Total Daily Energy Expenditure: all calories you burn in a day
- BMR – Basal Metabolic Rate: calories burned at complete rest
- Caloric Deficit – Eating less than you burn = weight loss
- Caloric Surplus – Eating more than you burn = weight gain / muscle
- Progressive Overload – Gradually increasing workout difficulty for gains
- NEAT – Non-Exercise Activity Thermogenesis: walking, cleaning, etc.
STAY CONSISTENT
Set reminders to stay on track with your fitness goals every day.