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Eat well, count less
Plain-English guides to calories, protein and losing weight on Indian food. Every number is sourced, and every guide links to a free calculator so you can put it into practice.
Calorie basics
Calorie Deficit Explained: Meaning, Maths and How Much Is Safe Calorie deficit explained simply: what it means (in Hindi too), BMR vs TDEE, how to calculate yours, the 7,700 kcal per kg rule and how big a deficit is safe. 1 October 2026 How Many Calories Should I Eat a Day? A Guide for Indian Adults How many calories should I eat a day? ICMR-NIN figures for Indian men and women, how to find your own number, and how much less to eat to lose weight. 1 October 2026 How to Count Calories in Indian Food (Without Weighing Everything) How to count calories in Indian food: katori sizes in ml, grams per piece, the hidden oil and ghee, homemade recipe maths, labels and photo apps. 1 October 2026
Indian diet
1800 Calorie Indian Diet Plan (High Protein, Vegetarian and Non-Veg) A full 1800 calorie Indian diet plan: vegetarian and South Indian days, non-veg swaps, and kcal and protein for every meal from IFCT and USDA data. 1 October 2026 2000 Calorie Indian Diet Plan for Fat Loss (Veg and Non-Veg) A 2000 calorie Indian diet plan for fat loss: one vegetarian and one non-veg day, every portion in grams, with kcal and protein that add up exactly. 1 October 2026 Calories in Indian Thali: North Indian, South Indian and Gujarati Calories in Indian thali, item by item: a North Indian veg thali, a South Indian meals plate and a Gujarati thali, plus how ghee and refills change it. 1 October 2026 What to Eat in a Calorie Deficit: Vegetarian Indian Food List Vegetarian calorie deficit foods for Indian diets: protein foods, low calorie snacks and high protein dinners, each with calories and protein per serving. 1 October 2026
Protein
How Much Protein Per Day? An Indian Guide by Weight and Goal How much protein per day do you need? ICMR-NIN's 0.83 g per kg, higher targets for weight loss and the gym, and how Indian vegetarians can reach them. 1 October 2026 Paneer vs Chicken Protein: Per 100 g, Per Serving and for Weight Loss Paneer vs chicken protein per 100 g and per serving, protein per 100 kcal, fat and calcium, and which suits weight loss, using IFCT 2017 and USDA data. 1 October 2026
Intermittent fasting
AI tracking
Are AI Calorie Trackers Accurate? What the Research Says Are AI calorie trackers accurate? What published studies found on photo calorie estimates, why they miss portions and oil, and how to get better results. 1 October 2026 Can You Track Calories With ChatGPT? An Honest Guide Can you track calories with ChatGPT? What studies found on its photo and text estimates, where it falls short as a food log, and how to use it well. 1 October 2026