Every food here states whether the number is for raw or cooked, because that is where every other Indian tracker goes wrong. Raw rice is 345 kcal per 100 g and cooked rice is 130. Log the wrong one and you are out by two and a half times before you have counted anything else.
Every entry was checked with fibre-adjusted Atwater arithmetic, counting fibre at 2 kcal per gram rather than 4, because plain 4/4/9 math overstates vegetables and fruit by 10 to 28% and is why most databases carry inconsistent produce entries. Flatbreads were rebuilt separately so the cooked weight, not the raw atta weight, is what the calorie value is based on. Cross-check your overall target against the Calorie & Macro Calculator if you want the non-regional version of the same maintenance-calorie logic.
The tool ranks foods by protein per 100 kcal rather than protein per 100 g, since that is the number that determines whether a target is reachable within a normal calorie budget. It also builds a realistic composition for your specific diet type, whether that is non-vegetarian, eggetarian, vegetarian or vegan, and states plainly when dal alone cannot carry the number, which is the most common miscalculation in vegetarian meal planning.
Two teaspoons of oil per sabzi is normal home cooking and routinely goes unlogged, and across a typical day it can account for a meaningful share of total intake before anything that looks fatty has been eaten. The tool surfaces this explicitly rather than leaving it as an invisible gap between a plan and what someone actually tracks. If your protein source shifts to whey or plant protein, check the serving math against the Protein Calculator.
Because rice and dal roughly halve in calories per 100 g once cooked, since they absorb water: raw white rice runs about 345 kcal per 100 g against roughly 130 kcal cooked, a 2.65x difference. Chicken moves the other way, losing water rather than absorbing it. Logging the wrong state for even a couple of staples is enough to make an entire day of tracking meaningless, which is the most common failure in Indian calorie tracking.
Because it isn't one, per calorie. Toor dal delivers about 6.4 g of protein per 100 kcal against 24 g for whey isolate or 19 g for chicken. Reaching a 150 g protein target from dal alone would take roughly 2,300 kcal of dal, which is most of a day's calorie budget spent on one food. The tool calculates this cost directly rather than treating dal and whey as interchangeable protein sources.
Most databases list the raw atta value against the cooked roti, which overstates it by roughly 50%, since a roti absorbs water during cooking and weighs more than the flour it came from. This tool rebuilds that calculation properly: 30 g of atta at 340 kcal per 100 g gives 102 kcal, and that roti weighs about 46 g cooked, working out to 222 kcal per 100 g cooked rather than 340.
Maintenance calories come from the Mifflin-St Jeor equation, the most validated predictive formula available, adjusted for activity level and your goal. Protein is set higher when cutting to protect lean mass, and higher again on a vegetarian or vegan diet since plant proteins are lower in leucine and less complete. If a large deficit would leave almost no carbohydrate, the tool rebalances fat and protein first rather than handing you an accidental ketogenic diet.
No beef or pork appears anywhere in the database. Non-vegetarian entries cover chicken, mutton, fish, seafood and egg only, reflecting what is actually eaten and searched for by most of this audience.
