Free tool, 89 Indian foods
Indian Food Calorie Calculator
An Indian food calorie calculator for a full meal. Build your actual plate: rotis, a katori of dal, sabzi, curd, whatever you ate. Get the calories, the protein and the macro split, measured in katoris and rotis, not cups.
- Cooked, served weights
- Katori and roti units
- Protein share shown
Quick answer
Build your plate from household units, rotis, katoris and glasses, and the calculator adds up the calories, protein and macro split. A standard home thali (rice, a katori of dal, bhindi and salad) comes to about 573 kcal and 23.6 g of protein, a protein share of 16.5%.
The per-unit values come from YourTrainer's own food table, not a lab analysis, so expect a range of about 10 to 15 percent between kitchens.
Build your plate
Calorie calculator for Indian food
Search, tap a food and set the number you ate. The total and the macro split update as you go.
Your plate
Meal total
Reasonable protein share for an Indian meal. Most people benefit from pushing this higher at breakfast, which is usually the weakest protein meal of the day.
Start Your Journey- Standard home thali, 2 rotis, dal, sabzi, curd
- 573 kcal
- Protein on that same plate
- 24 g
- Of its calories from protein, against 12% nationally
- 16.5%
- Indian foods in the calculator
- 89
Values are the calculator's own food table, cooked and served weights. Estimates, not lab results.
The foods behind the numbers
What the calculator counts
The first four photos each show about 25 g of protein, sized from this calculator's table. Idli and poha are one serving.
Dal, 3 katoris420 kcal, 24 g protein 
Paneer, 140 g371 kcal, 25 g protein 
Curd, 4.5 katoris306 kcal, 24 g protein 
Soya chunks, 100 g172 kcal, 26 g protein 
Idli, 1 piece58 kcal, 1.8 g protein 
Poha, 1 katori250 kcal, 4.5 g protein
How the numbers are worked out
From one roti to a full plate
Protein share (%) = protein g x 4 / total kcal x 100
- Each food is one household unit, such as 1 roti, 1 katori or 1 glass, with the cooked weight that unit holds.
- Each unit carries calories, protein, carbs, fat and fibre per unit. Your plate is those values times the number you add, half units allowed.
- Energy shares use 4 kcal per gram for protein and carbs, and 9 kcal per gram for fat. Those are the standard energy factors.
Worked example, the standard thali: protein 23.6 g x 4 = 94.4 kcal, and 94.4 / 573 = 16.5%. Carbs make about 60% and fat about 24% of the same plate.
This thali against India's average
Share of calories from protein.
What the table is, and is not
The per-unit values are YourTrainer's own food table, built from the cooked weight each Indian household unit usually holds. They are not a lab analysis, so expect a range of about 10 to 15 percent between kitchens, mostly from oil and portion size.
What members' food logs show
Real meals, real medians
A sample of YourTrainer member food logs, 19 April to 17 September 2026. Members only, aggregated, medians per logged meal.
- Median breakfast, 24.6 g protein
- 375 kcal
- Median lunch, 23 g protein
- 467 kcal
- Median dinner, 29 g protein
- 463 kcal
- Of logged meals reached 20 g protein: breakfast, lunch, dinner, snack
- 58, 62, 69, 36%
Calories and protein are the app's food-database values for the portion logged. Snacks are the weakest meal, so that is where a protein swap pays most.
What we see in coaching
Four mistakes in Indian plates
Counting the roti, not the ghee
A dry roti is 120 kcal in this table. The same roti with ghee is 160 kcal. Ghee is the first thing to log.Logging cooked rice as raw
Rice roughly triples in weight when cooked. A katori of cooked rice (150 g) is about 50 g raw. Logging the cooked katori as 50 g undercounts it by about two thirds.Oil hidden in the sabzi
The mixed veg sabzi here assumes about 1.5 tsp oil. Restaurant sabzi often uses about double, and bhindi soaks up oil faster than almost anything else.Curd and sprouts counted as side dishes
A katori of curd is 68 kcal and 5.4 g protein. It is the cheapest protein anchor on the plate, and most people leave it out of the tally.
Keep going
Use it with the other tools
This tool tells you what you ate. For what you should eat, run the TDEE calculator for a calorie target and the protein calculator for a protein floor. If you train, the ISSN position stand puts the target higher than the national average during a calorie deficit.[2]
Not sure how big your katori is? Calibrate it with the katori portion calculator first. Every number on this page depends on that assumption. Our 60 dish macro chart lists more plates. Street food is ranked in vada pav, samosa and pav bhaji calories, and the dals in which dal has the most protein. If you log in another app, check its entry first: in our test of five calorie apps, one in four first results for Indian staples was a different food.
Sources
- Anjana RM et al. ICMR-INDIAB national diet survey, carbohydrate 62.3% and protein 12% of energy, guideline 15%. Nature Medicine 2025. www.nature.com/articles/s41591-025-03949-4
- Jager R et al. ISSN position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20. Intakes of 2.3 to 3.1 g per kg a day for resistance-trained people in calorie deficits. doi.org/10.1186/s12970-017-0177-8
Keep going
Numbers show the plate. A coach turns it into meals your family will keep cooking.
Start Your JourneyWhat a real day adds up to
Our members' food logs
1,532 kcal
median on a fully logged day
91 g
median protein on a fully logged day
375 kcal
median breakfast
467 kcal
median lunch
Source: A sample of member food logs from the YourTrainer app, 19 April to 17 September 2026. Members only, aggregated, using the app's food-database values for the portion logged
- Dinner29 g
- Breakfast24.6 g
- Lunch23 g
- Snack13 g
Source: A sample of member food logs from the YourTrainer app, 19 April to 17 September 2026. Members only, aggregated, using the app's food-database values for the portion logged
Build the same plate above to compare your numbers with our members'. Read the full food-log study.
How many calories does a typical Indian meal have?
In our members' food logs, the median lunch was 467 kcal, dinner 463 kcal, breakfast 375 kcal and a snack 234 kcal.
How many calories do coached Indians eat in a day?
A median of 1,532 kcal and 91 g of protein on fully logged days, in a sample of YourTrainer member food logs (April to September 2026).
Free on iPhone and Android
Log this in the YourTrainer app
Search or photograph an Indian dish, set your portion, and the app keeps your calories and protein for the day.
FAQ
Frequently asked questions
How many calories are in a typical Indian thali?
A standard home thali of 2 rotis, 1 katori dal, 1 katori sabzi and 1 katori curd comes to about 573 calories with about 24 g protein, using this calculator's food values. Add a katori of rice (195 calories) and it moves to about 770 calories. Restaurant thalis with butter naan, dal makhani and a sweet run much higher, mostly from cream, butter and deep-fried items: butter naan is 320 calories and dal makhani 285 calories per unit in this table.
Why do Indian meals look low in protein?
National diet data puts protein at 12 percent of calories, below the 15 percent guideline (ICMR-INDIAB, Nature Medicine 2025). Roti, rice and sabzi are carbohydrate and fat heavy, and dal gives only about 8 g of protein per katori. Adding curd, sprouts, paneer, soya chunks or eggs to the same plate is the fastest fix without changing what you cook.
Does this calculator work for South Indian food?
Yes. Idli, plain and masala dosa, medu vada, uttapam, sambar, coconut chutney, curd rice and lemon rice are all included with per-piece and per-katori values. The one thing worth watching in South Indian meals is coconut chutney: two tablespoons is 75 calories, and it is very easy to pour four spoons without noticing, which is 150 calories.
Are these values for cooked or raw food?
All values are cooked and served weights, because that is what is on your plate. Rice roughly triples and dal roughly doubles in weight when cooked, so 150 g of cooked rice in this calculator corresponds to about 50 g of raw rice.
How accurate are Indian food calorie counts?
Expect an honest range of plus or minus 10 to 15 percent for home-cooked Indian food, because oil quantity, gravy thickness and portion size vary between kitchens. The largest single variable is cooking oil: the mixed veg sabzi in this table is 125 calories per katori with about 1.5 teaspoons of oil, and about 190 if the cook uses double, because each teaspoon of oil is 45 calories. Tracking consistently matters more than tracking perfectly, and that holds for any calorie counter for Indian food, this one included.