How accurate are calorie calculators?
Calorie calculators estimate needs based on population averages. Individual metabolic rate can vary by ±15-20%. Use the calculated number as a starting point, then track for 2-3 weeks and adjust by ±100-200 kcal based on actual results. Weekly weigh-ins (same conditions) are more reliable than daily measurements.
What is the minimum safe calorie intake?
The generally accepted minimums are 1,200 kcal/day for women and 1,500 kcal/day for men. Going below these thresholds risks nutritional deficiencies, muscle loss, metabolic adaptation, hormonal disruption, and gallstone formation. Never go below your BMR for extended periods without medical supervision.
Should I eat back exercise calories?
Activity level multipliers (like 1.375 for lightly active) already account for regular exercise. If you use "sedentary" as your baseline and log separate workouts, then eating back 50-75% of tracked exercise calories is reasonable (calorie burn estimates are often inflated by fitness trackers).
How long will it take to reach my goal weight?
At a 500 kcal/day deficit: 0.5 kg/week, or ~26 weeks for 13 kg. However, metabolic adaptation means actual weight loss may slow over time. Taking diet breaks at maintenance calories for 1-2 weeks every 2-3 months can help reset leptin levels and prevent metabolic slowdown.
What foods are available in the Meal Tracker?
The meal tracker includes 1500+ foods across dozens of categories: Indian meals (curries, biryanis, dals, breads, millets), international cuisines (Italian pasta, French dishes, Chinese, Korean, Japanese, Thai, Mexican, Mediterranean, Turkish), bakery items (cakes, pastries, cookies, muffins, donuts, brownies), ice cream & frozen desserts, burgers, pizza, sandwiches, shawarma, hot dogs, rolls, Indian street food & chaat, waffles, omelette varieties, international breakfast dishes, sweets & mithai, sugar-free sweets, namkeen, veg & non-veg starters, soups, and international desserts from 20+ countries.
How many calories are in common Indian foods?
Common Indian food calories per 100g: White Rice (cooked) 130 kcal, Chapati/Roti 297 kcal, Dal/Lentil Soup 116 kcal, Chicken Biryani 210 kcal, Paneer Butter Masala 183 kcal, Butter Chicken 155 kcal, Gulab Jamun 387 kcal, Samosa 252 kcal, Idli 58 kcal, Dosa 167 kcal. Use the Meal Tracker above to search any Indian dish.
How many calories are in burgers, pizza and fast food?
Approximate calories per 100g: Burger (beef) 295 kcal, Margherita Pizza 266 kcal, Chicken Burger 260 kcal, Veg Burger 215 kcal, Pepperoni Pizza 290 kcal, French Fries 312 kcal, Chicken Nuggets 295 kcal, Chicken Wings 290 kcal. A full burger (~200g) is typically 420–650 kcal and a pizza slice (~107g) is 250–310 kcal depending on toppings.
How many calories are in Indian sweets and desserts?
Indian sweets are calorie-dense: Gulab Jamun 387 kcal/100g, Kaju Katli 490 kcal/100g, Laddu (besan) 430 kcal/100g, Jalebi 350 kcal/100g, Halwa (gajar) 190 kcal/100g, Rasgulla 186 kcal/100g, Mysore Pak 490 kcal/100g. A single Gulab Jamun (~35g) is about 135 kcal. International desserts like Tiramisu (283 kcal/100g), Cheesecake (321 kcal/100g) and Brownies (405 kcal/100g) are also searchable in the tracker.