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Your calorie needs are not the same as someone else’s. Age, sex, height, weight, activity level, and your goal all affect how much energy you need each day. The good news is that you do not need to guess. You can estimate your daily calorie requirements with a simple BMR and TDEE calculation. Then, you … Read more

Counting calories gets tricky when your food comes from a family kitchen instead of a packet with a nutrition label. A bowl of dal can contain different amounts of lentils, oil, vegetables and water from one home to another. The same happens with sabzi, curry, rice dishes and rotis. The good news is that you … Read more

A well-planned Indian vegetarian diet can provide adequate protein through a combination of pulses, cereals, dairy or soy foods, nuts and seeds. ICMR-NIN uses 0.83 g/kg/day as the adult protein RDA under its stated high-quality-protein assumptions, while cereal-heavy lower-quality diets may need more. The practical goal is to spread meaningful protein sources across the day … Read more

You may carefully track rice, roti, dal and vegetables. But there is another ingredient that can change your calorie count quickly: cooking oil. Oil is easy to underestimate because a small-looking pour can contain a meaningful amount of energy. The solution is simple: measure it, count the total used in the recipe, and divide it … Read more

Protein recommendations can feel confusing because there is no single number that suits everyone. Your daily requirement depends on your body weight, activity level, age, overall calorie intake and health status. Quick answer: Most generally healthy adults need approximately 0.8-0.83 grams of protein per kilogram of body weight each day. People who exercise regularly may … Read more