Skip to main content

Counting Calories

Counting calories in food involves identifying how many kilocalories (kcal) (commonly called "calories") each ingredient or meal contains. Here’s a quick guide to help you do that:

Basic Calorie Values Per Gram:
These are the average calories per gram of macronutrients:

NutrientCalories per gram
Carbohydrates    4 kcal
Proteins    4 kcal
Fats    9 kcal
Alcohol    7 kcal

How to Count Calories in Food

1. Use Food Labels

Check the nutritional label on packaged foods. It will list:

  • Serving size
  • Calories per serving
  • Macronutrient breakdown

2. Use Kitchen Scale + Food Database

Weigh your food and use apps/websites like:

  • MyFitnessPal
  • HealthifyMe (India-focused)
  • FatSecret
  • NutritionData
  • Google Search (“100g rice calories”)

3. Estimate Using Common Calorie Counts

Here are rough estimates for common foods:

Food Item                    Serving Size                    Calories
White rice (cooked)         1 cup (150g)                ~200 kcal
Roti/Chapati (wheat)       1 medium (40g)            ~120 kcal
Boiled egg                       1 large                            ~78 kcal
Chicken breast (grilled)  100g                                ~165 kcal
Milk (whole)                   1 cup (240ml)                ~150 kcal
Apple                              1 medium                        ~95 kcal
Banana                            1 medium                        ~105 kcal
Almonds                         10 pieces (~14g)              ~100 kcal
Oil (any type)                 1 tbsp (15ml)                    ~120 kcal

Tips for Accurate Calorie Tracking

  • Track portion size carefully.
  • Use a digital kitchen scale.
  • Log everything – even small snacks and oil used in cooking.
  • Be aware of hidden calories (sugar in tea, sauces, ghee, etc.)
Food ItemServing SizeCalories
Poha                                    1 cup (150g)~200 kcal
Upma1 cup~220 kcal
Idli (with chutney)2 pieces~150 kcal
Dosa (plain)1 medium~170 kcal
Paratha (aloo)1 medium with oil~250 kcal
Bread (white, 2 slices)2 slices~140 kcal
Tea (with milk/sugar)1 cup~100 kcal

Lunch/Dinner

Food ItemServing SizeCalories
White Rice (cooked)    1 cup~200 kcal
Chapati (wheat)    1 medium~120 kcal
Dal (yellow, boiled)    1 cup~180 kcal
Chicken Curry    1 medium piece + gravy~250 kcal
Paneer Butter Masala    1 cup~350 kcal
Vegetable Curry    1 cup~150 kcal
Fish Fry        1 piece (100g)~220 kcal
Curd (plain)    1/2 cup~60 kcal

Snacks & Others

Food ItemServing Size    Calories
Samosa    1 piece    ~140 kcal
Pakora (mixed veg)    5 pieces    ~200 kcal
Banana    1 medium    ~105 kcal
Almonds    10 pieces    ~100 kcal
Boiled Egg    1 egg    ~78 kcal
Milk (whole)    1 cup    ~150 kcal
Biryani (chicken)    1 cup    ~300 kcal



Daily Calorie Tracking Template

TimeMealFood ItemsQuantity    Calories
8:00 AM        Breakfast    2 Idli + Chutney    2 pcs    150
11:00 AM        Snack    Tea + 5 Almonds    1 cup + 5    150
1:30 PM        Lunch    Rice + Dal + Veg    1 cup each    530
5:30 PM        Snack    Banana    1    105
8:30 PM        Dinner    2 Chapati + Chicken    2 + 1pc    370
        Total    1305

7-Day 1500 Calorie Indian Meal Plan (Sample)

MealFoodQty    Calories
Breakfast    Upma + Tea (no sugar)    1 cup + 1c    250
Snack    Boiled Egg    1    78
Lunch    Rice + Dal + Bhindi Curry    1 cup each    450
Snack    Cucumber + Buttermilk    1 plate + 1 cup    100
Dinner    2 Chapati + Paneer Bhurji    2 + 1/2 cup    450
    Total    1328


Most viewwd

Italian Diet Plan for Weight Loss: Healthy Mediterranean-Style Eating

Italian Diet Plan for Weight Loss: A Healthy and Delicious Way to Stay Fit The Italy is famous for its rich culinary traditions, fresh ingredients, and balanced meals. Surprisingly, despite enjoying foods like pasta, bread, and cheese, many Italians maintain a healthy body weight. The secret lies in their eating habits and portion control. An Italian diet plan for weight loss focuses on fresh vegetables, lean proteins, healthy fats, and moderate portions of carbohydrates. It shares many similarities with the Mediterranean Diet , which is widely recognized as one of the healthiest diets in the world. This article explains how the Italian way of eating can help you lose weight while still enjoying delicious meals. What Is the Italian Diet? The Italian diet is based on fresh, seasonal, and minimally processed foods . Traditional Italian meals emphasize balance rather than restriction. Key characteristics of the Italian diet include: Fresh fruits and vegetables Whole grains Healthy fats ...
full page

Calisthenics Workouts

Calisthenics is a form of exercise that uses your own body weight for resistance , rather than equipment like dumbbells or machines. It’s an incredibly effective way to build strength, mobility, balance, and endurance. What is Calisthenics? Definition: Exercises performed with body weight as resistance. Examples: Push-ups, pull-ups, squats, lunges, dips, planks. Goal: Improve strength, flexibility, coordination, and fitness using minimal equipment (often just a bar or floor). Benefits Builds functional, real-world strength Enhances flexibility and mobility Improves balance and coordination Scalable for any fitness level (beginner to advanced) Can be done anywhere (home, park, gym) Supports fat loss and muscle definition Common Calisthenics Exercises Upper Body Push-ups (and variations: diamond, archer, clap) Pull-ups (wide grip, chin-up, commando) Dips Core Planks Leg raises L-sit Lower Body Squats (air squats, pistol squats) Lunges Glute bridges Full Body / Dynamic Burpees Moun...
full page

German Diet Plan for Weight Loss

German Diet Plan for Weight Loss When people think of German cuisine , they often imagine heavy foods like sausages, bread, and beer. However, traditional German eating habits can actually support healthy weight loss when practised correctly. The German diet focuses on whole foods , balanced meals, and structured eating times, which help regulate metabolism and prevent overeating. Unlike many modern fad diets, the German lifestyle emphasises moderation, fresh ingredients, and an active routine. By combining nutrient-rich foods with portion control and physical activity, it is possible to follow a German-style diet plan that promotes sustainable weight loss . In this article, you will learn how the German diet works, the foods commonly eaten, and a simple German diet plan that can help you lose weight naturally. Understanding the German Diet Philosophy Traditional eating habits in Germany revolve around three main principles: 1. Structured Meal Times Germans usually eat three main m...
full page

Healthy Routine

Healthy habits are the foundation of a healthy, fulfilling life . Here’s a clear and practical list you can start incorporating: 1. Eat a Balanced Diet Focus on whole foods : vegetables, fruits, lean proteins, whole grains, nuts, and seeds. Limit processed foods , sugary drinks, and excessive salt. Stay hydrated —aim for 2–3 liters of water daily. 2. Move Your Body Regularly Aim for 30 minutes of moderate exercise most days (brisk walking, cycling, swimming). Include strength training 2–3 times a week. Stretch or do yoga to improve flexibility and reduce stress. 3. Prioritize Quality Sleep Get 7–9 hours of sleep per night. Keep a consistent sleep schedule, even on weekends. Avoid screens and heavy meals before bedtime. 4. Manage Stress Effectively Practice mindfulness , meditation, or deep breathing. Spend time in nature or with loved ones. Journal your thoughts or practice gratitude daily. 5. Avoid Harmful Substances Limit alcohol consumption. Avoid smoking and recreation...
full page