Tracking macros in an Indian kitchen: A practical guide
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.
Sources & references
- Healthy diet fact sheet — World Health Organization
- Dietary guidelines for Indians — ICMR-National Institute of Nutrition
- A new predictive equation for resting energy expenditure (Mifflin-St Jeor) — American Journal of Clinical Nutrition
Reviewed for accuracy. Checked by the Fitholae editorial team against the public health and peer-reviewed references listed below. Read how we write and check content in our editorial policy.
General information, not medical advice. Fitholae provides fitness and nutrition education and does not diagnose, treat or replace care from a qualified professional. If you are pregnant, under 18, or managing a health condition, speak to a doctor or registered dietitian before acting on anything here. See our medical disclaimer.