Nutrition
Work out what you burn, decide what to eat, and look up what is in it. No account, no network request, nothing stored anywhere but your own browser.
The message here is never "eat this". It is "here is how to know what you are eating" — which is why every number on this page shows its working.
Maintenance calories
Using the Mifflin-St Jeor equation — chosen because it is the most accurate general-population predictor in validation studies, and short enough that you can check the arithmetic by hand. Which is the point.
"Prefer not to say" computes both equations and shows the midpoint. The equations are sex-based because the published research is; nobody is forced to answer, and nobody is left without a number.
| Goal | kcal | Protein | Carbs | Fat |
|---|
Show the math
Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. "A new predictive equation for resting energy expenditure in healthy individuals."Am J Clin Nutr, 1990; 51(2): 241–247.
Activity multipliers are a convention, not a measurement. Treat your TDEE as a starting hypothesis: log your weight for two to three weeks, and if it is not moving the way you want, adjust by 100–200 kcal. The scale is the real calculator.
Your daily targets
Prefilled from whichever goal you pick, then yours to change. Nothing is locked and nothing is silently corrected — if the numbers stop adding up, the page says so and leaves them exactly as you typed them.
Saved in this browser only, under udip.fit:targets. Nothing is sent anywhere — there is no endpoint to send it to. When the tracker exists, these will sync to your account as dated rows, so a log from March keeps rendering against March's targets.
Food reference
31 entries. Every one states the quantity it refers to, as a column you can see rather than a footnote you cannot. A value nobody can check is a value nobody should trust.
Add your own food
There is deliberately no "1 serving" unit. If you want to log a serving, you have to decide what it weighs first — which is the whole habit this page exists to build.
| Food | Per | kcal | P | C | F |
|---|---|---|---|---|---|
| Almondsapproximate | 100 g | 579 | 21.2 | 21.6 | 49.9 |
Source USDA FoodData Central | |||||
| Bananaapproximate | 1 piece (~118 g) | 105 | 1.3 | 27 | 0.4 |
Source USDA FoodData Central Basis is one medium banana (~118 g), peeled. | |||||
| Chana / chickpeas, cookedapproximate | 100 g | 164 | 8.9 | 27.4 | 2.6 |
Source USDA FoodData Central | |||||
| Chicken breast, skinless, cooked | 100 g | 165 | 31 | 0 | 3.6 |
Source USDA FoodData Central, SR Legacy #171477 Separate entry from raw on purpose — the difference is about 3x by weight and it is the most common tracking error. | |||||
| Chicken breast, skinless, raw | 100 g | 120 | 22.5 | 0 | 2.6 |
Source USDA FoodData Central, SR Legacy #171077 Cooked weight is roughly 75% of raw. Weigh raw where you can. | |||||
| Dahi / curd, whole milk | 100 g | 61 | 3.5 | 4.7 | 3.3 |
Source USDA FoodData Central, SR Legacy #171284 | |||||
| Dal, cooked, thin, no tadkaapproximate | 100 g | 116 | 7 | 20 | 0.4 |
Source Computed from the stated recipe No tadka. Add the oil or ghee separately — a tablespoon is over 100 kcal on its own. | |||||
| Dosa, plainapproximate | 1 piece (~85 g) | 133 | 2.7 | 22 | 3.7 |
Source IFCT 2017 Approximate — the oil on the tawa is the variable, and it can double the fat. | |||||
| Egg white | 1 piece (~33 g) | 17 | 3.6 | 0.2 | 0.1 |
Source USDA FoodData Central, SR Legacy #172183 | |||||
| Egg, whole, large | 1 piece (~50 g) | 72 | 6.3 | 0.4 | 4.8 |
Source USDA FoodData Central, SR Legacy #171287 | |||||
| Gheeapproximate | 1 piece (~5 g) | 45 | 0 | 0 | 5 |
Source USDA FoodData Central Basis is 1 teaspoon (~5 g). A serving spoon is closer to 15 g. | |||||
| Greek yogurt, 0% fatapproximate | 100 g | 59 | 10 | 3.6 | 0.4 |
Source USDA FoodData Central | |||||
| Idliapproximate | 1 piece (~40 g) | 58 | 1.9 | 12 | 0.4 |
Source IFCT 2017 Approximate — size and batter vary. | |||||
| Milk tea / chai, 1 cupapproximate | 1 piece (~150 g) | 51 | 1.6 | 7.4 | 1.7 |
Source Computed from the stated recipe Recipe assumed: 100 ml water, 50 ml whole cow milk, 1 tsp sugar (~5 g). Yours will differ — this is why the recipe is written down. | |||||
| Milk, whole (buffalo)approximate | 100 ml | 97 | 3.8 | 5.2 | 6.9 |
Source IFCT 2017 | |||||
| Milk, whole (cow) | 100 ml | 61 | 3.2 | 4.8 | 3.3 |
Source USDA FoodData Central, SR Legacy #171265 | |||||
| Mustard / sunflower oilapproximate | 1 piece (~14 g) | 124 | 0 | 0 | 14 |
Source USDA FoodData Central Basis is 1 tablespoon (~14 g). The single most underestimated item in home cooking. | |||||
| Oats, rolled, dryapproximate | 100 g | 389 | 16.9 | 66.3 | 6.9 |
Source USDA FoodData Central | |||||
| Paneer butter masalaapproximate | 100 g | 240 | 8 | 8 | 19 |
Source Approximate — restaurant recipe, varies widely Restaurant versions use far more cream and butter than home ones. Treat this as a floor. | |||||
| Paneer, full-fatapproximate | 100 g | 296 | 18 | 1.2 | 25 |
Source IFCT 2017 Varies a lot by brand and fat content. Check the label if there is one. | |||||
| Peanut butterapproximate | 100 g | 588 | 25.1 | 20 | 50.4 |
Source USDA FoodData Central | |||||
| Potato, boiledapproximate | 100 g | 87 | 1.9 | 20.1 | 0.1 |
Source USDA FoodData Central | |||||
| Rajma / kidney beans, cookedapproximate | 100 g | 127 | 8.7 | 22.8 | 0.5 |
Source USDA FoodData Central | |||||
| Rice, white, cooked | 100 g | 130 | 2.7 | 28.2 | 0.3 |
Source USDA FoodData Central, SR Legacy #168878 | |||||
| Rice, white, raw | 100 g | 365 | 7.1 | 80 | 0.7 |
Source USDA FoodData Central, SR Legacy #169756 Roughly 3x the cooked figure by weight. Know which one you weighed. | |||||
| Roti / chapati, whole wheat, no gheeapproximate | 1 piece (~40 g) | 120 | 3.6 | 22 | 2.4 |
Source IFCT 2017 Size varies enormously. Weigh a few of yours once and adjust. | |||||
| Samosaapproximate | 1 piece (~100 g) | 262 | 4.7 | 32 | 13 |
Source Approximate — deep-fried, recipes vary widely | |||||
| Spinach / palak, rawapproximate | 100 g | 23 | 2.9 | 3.6 | 0.4 |
Source USDA FoodData Central | |||||
| Tofu, firmapproximate | 100 g | 76 | 8.1 | 1.9 | 4.8 |
Source USDA FoodData Central | |||||
| Toor dal, rawapproximate | 100 g | 343 | 22.3 | 62.8 | 1.5 |
Source IFCT 2017 | |||||
| Whey protein isolateapproximate | 1 piece (~30 g) | 118 | 25 | 2 | 0.5 |
Source Typical brand label Brands differ substantially. Use your own tub's label — this is the entry most worth overriding. | |||||
23 of 31 entries are marked approximate — they carry a source but have not yet been re-checked against it line by line. That badge stays until they have been. Run npm run foods:audit to see the list.
Raw and cooked are separate entries on purpose: the difference is roughly threefold by weight, and it is the single most common tracking error people make.
What this does not do yet
Saving your targets, adding your own foods, and logging a day all need somewhere to put the data. That is the tracker, which is being built next. Until then this page computes and looks things up, and stores nothing.