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:

Nutrient	Calories 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 Item	Serving Size	Calories
Poha	1 cup (150g)	~200 kcal
Upma	1 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 Item	Serving Size	Calories
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 Item	Serving 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

Time	Meal	Food Items	Quantity	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)

Meal	Food	Qty	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

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