Q1. How many calories should I eat daily?

Ans: As per the National Institute of Nutrition (NIN), the average calorie requirement for an adult in India is 2,200 â 2,300 kcal, depending on their gender and activity level.

Q2. How to calculate calories in an Indian diet?

Ans: You can calculate your calorie intake by calculating the approximate calories per serving of your Indian diet.

Q3. How to eat 1,500 calories a day in an Indian diet?

Ans: You can distribute 1,500 kcals in small portions of grains, lean proteins, and vegetables throughout your day.

Q4. What is the 30/30/30 diet rule?

Ans: The 30-30-30 diet rule implies consuming 30g of protein, exercising for 30 minutes a day, and eating within 30 minutes of waking up.

Q5. How many calories are in 2 eggs?

Ans: There are approximately 140 kcal in 2 eggs.

Q6. How many calories are in 2 chapatis?

Ans: A chapati has approximately 70â80 kcal, if cooked without any oil. Hence, 2 chapatis will have approximately 140-160 kcal.

Q7. How many calories are burned in 10,000 steps?

Ans: Walking 10,000 steps usually burns 400â500 kcal.

Q8. How many calories are burned in a 30-minute walk?

Ans: A 30-minute brisk walk can burn approximately 120â150 kcal.

Q9. Will I lose weight if I walk 15,000 steps a day?

Ans: Yes, walking 15,000 steps a day will help you burn calories and lose weight.

Q10. How many calories are in rice?

Ans: A bowl of 100g cooked rice usually has 130 kcal.

Q11. How many calories are in 2 bananas?

Ans: A banana contains 90 kcal. So, 2 bananas will have roughly 180 kcal.

Q12. How many calories are in dal?

Ans: A bowl of 100g cooked dal usually has about 120 kcal.

Q13. How many calories are in a cucumber?

Ans: A small cucumber has about 15-20 kcal.

Q14. How many calories are in 1 samosa?

Ans: A samosa usually has 150â200 kcal.

Q15. How many calories are in potatoes?

Ans: There are about 80â100 kcal in 100g of boiled potato.

Q16. How many calories are in 1 paratha?

Ans: A paratha usually contains 200â250 kcal.

Q17. How many calories are in idli?

Ans: Idli is a low-calorie food with approximately 35â40 kcal.

Indian Diet Chart by Daily Calorie Needs

How Many Calories Do You Need in a Day?

According to the Indian Journal of Forensic and Community Medicine (IJFCM), an adult man needs a maximum of 2110 – 3470 kcal per day, whereas an adult woman needs 1660 – 2720 kcal daily. However, it can differ as per your lifestyle and activity levels. Here is an approximate daily calorie requirement based on your activity levels:

Activity Level

Calorie Requirements (Men)

Calorie Requirements (Women)

Sedentary

2,320 kcal

1,900 kcal

Moderate

2,730 kcal

2,230 kcal

Heavy

3,490 kcal

2,740 kcal

You can also calculate your daily calorie requirements manually or use a calorie calculator.

Indian Diet Chart Based on Daily Calorie Requirements

As per the National Institute of Nutrition (NIN), an Indian adult needs an average of 2,200 to 2,300 kcal. Here is a sample Indian diet chart with traditional food options and recommended portions:

Time & Meal

Meal Options (Veg / Non-Veg)

Approx. Calories (in kcal)

6:30 AM – Early Morning

Warm water with lemon + 5 soaked almonds/ 1 boiled egg

8:00 AM – Breakfast

1 cup milk tea/coffee + 3 idlis / 2 small dosa / 1 cup upma / 3 slices bread / 1.5 cups porridge/ cornflakes with milk

350–400

11:00 AM – Mid-Morning Snack

1 glass buttermilk/coconut water + roasted channa/boiled egg

120

1:30 PM – Lunch

1 cup cooked rice or 2 chapatis + ½ cup dal/egg/meat/chicken/fish + ½ cup veg curry + salad + ½ cup curd

500–550

4:30 PM – Evening Snacks

Tea (less sugar) + 1 cup poha/toasts/dhoklas/sandwiches/biscuits

150

7:30 PM – Dinner

1 bowl cooked rice or 2 chapatis + ½ bowl dal/egg/meat/chicken/fish + ½ bowl veg/non-veg curry + salad + 1 medium fruit

500

9:00 PM – Bedtime

1 cup of warm milk

100

*Disclaimer: The above diet chart uses general food items and does not consider individual fitness goals and allergies. It only highlights the approximate calories of the food item mentioned. It is subject to change depending on the exact food item and serving.

How to Create Your Own Diet Chart?

You can create a diet chart based on your daily calorie requirements, fitness goals, dietary preferences and if you plan to lose or gain weight using the steps mentioned below:

Step 1: Find your daily calorie requirement based on your activity level.

Step 2: Spread your calorie requirements over 4 to 6 meals a day.

Step 3: Include all macronutrients, such as carbohydrates, protein, fats, etc.

Step 4: Avoid excess sugar, deep-fried food, and processed snacks to stay healthy.

Step 5: Use up to 20g visible fat and less than 5g salt per day as per NIN.

Step 6: Adjust portion sizes for higher or lower calorie needs if you want to gain or lose weight, respectively.

FAQs

Q1. How many calories should I eat daily?

Ans: As per the National Institute of Nutrition (NIN), the average calorie requirement for an adult in India is 2,200 – 2,300 kcal, depending on their gender and activity level.
Q2. How to calculate calories in an Indian diet?

Ans: You can calculate your calorie intake by calculating the approximate calories per serving of your Indian diet.
Q3. How to eat 1,500 calories a day in an Indian diet?

Ans: You can distribute 1,500 kcals in small portions of grains, lean proteins, and vegetables throughout your day.
Q4. What is the 30/30/30 diet rule?

Ans: The 30-30-30 diet rule implies consuming 30g of protein, exercising for 30 minutes a day, and eating within 30 minutes of waking up.
Q5. How many calories are in 2 eggs?

Ans: There are approximately 140 kcal in 2 eggs.
Q6. How many calories are in 2 chapatis?

Ans: A chapati has approximately 70–80 kcal, if cooked without any oil. Hence, 2 chapatis will have approximately 140-160 kcal.
Q7. How many calories are burned in 10,000 steps?

Ans: Walking 10,000 steps usually burns 400–500 kcal.
Q8. How many calories are burned in a 30-minute walk?

Ans: A 30-minute brisk walk can burn approximately 120–150 kcal.
Q9. Will I lose weight if I walk 15,000 steps a day?

Ans: Yes, walking 15,000 steps a day will help you burn calories and lose weight.
Q10. How many calories are in rice?

Ans: A bowl of 100g cooked rice usually has 130 kcal.
Q11. How many calories are in 2 bananas?

Ans: A banana contains 90 kcal. So, 2 bananas will have roughly 180 kcal.
Q12. How many calories are in dal?

Ans: A bowl of 100g cooked dal usually has about 120 kcal.
Q13. How many calories are in a cucumber?

Ans: A small cucumber has about 15-20 kcal.
Q14. How many calories are in 1 samosa?

Ans: A samosa usually has 150–200 kcal.
Q15. How many calories are in potatoes?

Ans: There are about 80–100 kcal in 100g of boiled potato.
Q16. How many calories are in 1 paratha?

Ans: A paratha usually contains 200–250 kcal.
Q17. How many calories are in idli?

Ans: Idli is a low-calorie food with approximately 35–40 kcal.