Calorie & Food Diary Calculator
Log everyday foods using natural language (e.g. "one roti and 1 medium size plate daal") or quick item shortcuts. Live daily calorie balance, macro breakdown, and slot tracking.
Daily Target & Macro Ratios
Calculate Your TDEE →Log Food or Meal
Describe what you ate to estimate calories and macros for everyday meals. Portions and preparation affect the result; adjust quantities to match your food.
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Snacks & Supplements
Everyday Nutrition Reference & Portion Guide
South Asian Staples & Accurate Sizing
A standard home-cooked whole wheat roti (35g dough) provides approximately 104 kcal (3.5g protein, 22g carbs, 0.6g fat). If brushed with ghee or butter, add 35 to 45 kcal per roti. A typical medium bowl or plate of yellow daal tadka (250g) delivers 220 kcal and 12g of plant-based protein.
Optimal Protein Distribution
To maximize muscle protein synthesis (MPS) across the day, distribute protein evenly into 25-45g portions per meal. Aim for 1.6 to 2.2 grams of protein per kilogram of total body weight daily when resistance training.
Energy Balance & Safe Deficits
For sustainable fat loss, maintain a moderate caloric deficit of 300 to 500 kcal below your maintenance TDEE. Avoid extreme crash diets below 1,200 kcal for women or 1,500 kcal for men to prevent metabolic downregulation and muscle wasting.