Guides
Calorie and nutrition guides
Plain-English guides to tracking what you eat accurately, from weighing food and logging home-cooked recipes to protein, fibre and planning meals for a family.
How to count calories in home-cooked food
The weigh-the-pot method for curries, dals and stews, how to split a family dish into fair portions, and shortcuts for meals you cook every week.
7 min read
Calories in Indian food: roti, rice, dal, paneer and more
Calories and protein in everyday Indian dishes per portion, from roti and dal to rajma chawal and dosa, plus easy swaps that save hundreds of calories.
8 min read
Cooked vs raw weight: how to log rice, pasta, chicken and lentils
Why 100 g of cooked rice has a third of the calories of 100 g of dry rice, conversion factors for common foods, and which weight to log.
6 min read
Family meal planning when everyone has different calorie goals
How to cook one meal for the whole family while each person hits their own calorie and protein target, with a weekly planning routine that sticks.
6 min read
How many calories do I need a day? Work it out in 3 steps
Estimate your daily calories with the Mifflin-St Jeor equation, adjust for activity, and set a sensible target to lose, maintain or gain weight.
8 min read
How much fibre do you need per day, and the easiest ways to get it
Daily fibre targets, why fibre helps with fullness and weight loss, and the foods that add the most fibre for the fewest calories.
6 min read
How much protein do you need per day?
Protein targets for everyday health, weight loss and building muscle, how to spread it across meals, and how much protein is in common foods.
7 min read
How to count calories accurately (without losing your mind)
Why weighing beats guessing, how to log cooked and raw food, and the six mistakes that quietly add hundreds of calories to a day.
7 min read