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White Rice
130
kcal per 100g
Quantity:grams
Macronutrients (per 100g)
2.7g
Protein
28.2g
Carbs
0.3g
Fat
0.4g
Fibre
Protein
2.7g
Carbs
28.2g
Fat
0.3g
🍽️ Today's Meal Tracker0 kcal
Add foods above to track your daily calories
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Calories
0g
Protein
0g
Carbs
0g
Fat
🔥 Daily Calorie Needs (BMR Calculator)
1,558
BMR (base calories)
2,415
Daily need (TDEE)
1,915
Weight loss target
💡 Simple rule: Eat 500 kcal below your TDEE to lose ~0.5 kg/week. Eat at TDEE to maintain weight. Protein goal: 0.8–1g per kg body weight.
Browse Indian Foods by Category
How to use this calculator: Type any Indian food in the search box above → click the result → adjust quantity in grams → see exact calories. Add multiple foods to track your full day's intake. The BMR calculator above tells you how many calories you should eat per day.
One wheat roti (40g) has approximately 114 calories: 3.2g protein, 22g carbs, 1.5g fat. A bigger roti (60g) = 171 calories. Roti with ghee adds 45 calories per teaspoon of ghee. Our nutrition calculator has all Indian foods — search 'roti' for instant calorie count.
How many calories should I eat per day?▼
Daily calorie needs depend on your weight, height, age, and activity level. Average Indian adult: 1,800-2,200 calories/day. Use our BMR calculator on this page — enter your details to get your exact daily calorie target. For weight loss: eat 500 calories below your TDEE.
Which Indian food has most protein?▼
Top protein sources in Indian diet: Chicken breast 31g/100g, Paneer 18g/100g, Moong dal (cooked) 8g/100g, Toor dal 7g/100g, Eggs 13g/100g, Soya chunks 52g/100g (dry). For vegetarians: paneer + dal + soya is the best protein combination.
Nutrition Calculator India — Calories in Indian Foods
Track calories and macronutrients (protein, carbs, fats) in 178+ Indian foods including roti, dal, rice, sabzi, snacks, and beverages. Our Indian nutrition database covers: North Indian foods (roti, paratha, dal makhani), South Indian foods (idli, dosa, sambar), Bengali dishes, Gujarati thali, street foods (vada pav, pani puri), and restaurant dishes. Unlike international apps, we have India-specific serving sizes and recipes.
Daily Calorie Needs for Indians — How to Calculate
Basal Metabolic Rate (BMR) for average Indian adult: Men: 1,600-2,000 calories/day. Women: 1,300-1,600 calories/day. Add activity multiplier: Sedentary (desk job, little exercise) × 1.2. Lightly active × 1.375. Moderately active × 1.55. Very active × 1.725. For weight loss: eat 300-500 calories below TDEE. For muscle gain: eat 200-300 calories above. Average Indian diet provides 1,800-2,200 calories — within healthy range for most adults.
High Protein Indian Foods — Build Muscle on Indian Diet
India's plant-based diet can provide adequate protein. High protein Indian foods: paneer (18g/100g), chicken (27g/100g), eggs (13g/100g), dal/lentils (9g/100g cooked), rajma/kidney beans (9g/100g cooked), soya chunks (52g/100g dry), fish (20-25g/100g). For a 70kg person needing 1.6g protein/kg: 112g protein/day. Achievable with: 2 eggs + 100g chicken + 100g dal + 200g paneer = 115g protein. Track with our calculator.
Frequently Asked Questions
How many calories in a chapati/roti?▼
One medium chapati (30g) = approximately 90-100 calories. With ghee: 120-130 calories. Wheat flour chapati has: Calories 97, Carbs 18g, Protein 3g, Fat 2g per piece. Whole wheat chapati has slightly more fiber. Maida (refined flour) roti has similar calories but less nutrition.
How many calories should I eat to lose weight?▼
Calculate your TDEE using our BMI calculator, then subtract 400-500 calories. For a 70kg woman with light activity: TDEE ≈ 1,750 cal. For 0.5kg/week loss: eat 1,250-1,350 cal/day. Never go below 1,200 cal (women) or 1,500 cal (men) — it slows metabolism. Aim for gradual 0.5-1kg/week weight loss for sustainable results.