Nutrition
Tracking macros in an Indian kitchen: A practical guide
By Fitholae Nutrition Team · Published · Updated · 7 min read
The biggest challenge for fitness in India is the lack of standardized portions in home cooking. We show you how to log accurately.
The 'Raw Weight' rule
Always measure grains and lentils raw. 30g of raw Moong Dal is roughly 100 calories, regardless of how much water you add later.
Frequently asked questions
Do I need a scale?
For the first two weeks, yes. It calibrates your eyes for a lifetime of better estimates.
How to track Roti?
Track the dry flour (atta) weight. One standard 6-inch roti is typically 25-30g of flour.