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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


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