Blog
Notes on tracking food properly
Mostly about why calorie tracking fails and what to do instead. Some of it is about Indian food, because that is where most trackers fall apart.
Calorie deficit 3 Choosing an app 6 Habits 6 Indian food 5 Method 8 Portions 6 Reference 9
What Is a Calorie Deficit? (And How Big Yours Should Be)
The concept is simple. The sizing is where people go wrong — and an aggressive deficit fails for reasons that have nothing to do with willpower.
TDEE vs BMR: What the Numbers Actually Mean
One is what you burn doing nothing; the other is what you burn living your life. Only one of them should set your calorie target.
Why You're Not Losing Weight in a Calorie Deficit
The scale has not moved in three weeks and the maths says it should have. Here is where the calories are actually going, in order of likelihood.
How Much Protein Do You Actually Need?
The RDA is a minimum to avoid deficiency, not a target for someone training or dieting. What the research actually clusters around.
High-Protein Indian Vegetarian Foods (With Real Numbers)
Dal is not the protein source people think it is. What the numbers actually are, and how a vegetarian day reaches 100 g without living on whey.
Do Macros Matter, or Just Calories?
Calories decide whether you lose weight. Macros decide what you lose and how bearable the process is. Those are different questions.
How to Track Calories When Eating Out
Restaurant food has no label and roughly twice the oil you would use at home. How to estimate it well enough to be useful — without ruining dinner.
Tracking Calories Without Obsessing Over It
A useful tool that can become an unhealthy one. The warning signs, some practical guardrails, and the cases where the right answer is to stop.
South Indian Breakfast Calories: Idli, Dosa, Upma and Poha
Idli is genuinely light, dosa depends entirely on the oil, and the chutney is usually bigger than the dish. Honest ranges for a South Indian breakfast.
How Many Calories in a Katori of Dal?
Roughly 120–180 a katori — but the lentils are the small part. The tadka is where the number actually comes from.
How to Log Home-Cooked Food (Without Weighing Everything)
No label, no standard serving, no barcode. How to log the food you actually cook — accurately enough to be useful.
How to Track Calories Fast (Under a Minute a Day)
A full day of food in under a minute. The method, the shortcuts, and the two habits that make it stick.
What to Look For in an AI Calorie Tracker
Eight things that decide whether you are still using it in three months — and the marketing claims worth ignoring.
How Many Calories in a Roti? (And Why the Number Varies)
Roughly 70-110 calories — but the range matters more than the number, and here is what actually moves it.
Indian Food Calorie Chart — Roti, Dal, Rice, Sabzi and More
Common Indian foods with honest ranges instead of false precision — and notes on what actually moves each number.
Are AI Calorie Counters Accurate? An Honest Answer
They are estimates, not measurements. But accuracy is the wrong thing to be worrying about, and here is why.
The Easiest Way to Track Calories (Without Weighing Anything)
No scale, no barcode scanner, no database. The fastest method that still works — and how to make it survive past week two.
Why People Quit Calorie Tracking (And How to Not)
Most people stop within two weeks. It is almost never motivation — the failure points are specific, predictable, and fixable.
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