11 Simple Steps to Macro Counting Indian Food

4. Measure ingredients, not just plate portions

In many Indian kitchens, a handful, a katori or a ladle is the default portion guide. For macro counting, start by weighing ingredients during cooking. A kitchen scale is the single most useful tool—measure grams of dal, rice, paneer, and oil before and after cooking if needed. Record total recipe weight and divide by the number of servings to get accurate per-plate macros. If you don’t have a scale, use consistent utensils and create conversion notes: one katori might be about 150 grams of cooked dal, a medium roti about 40–50 grams of dough before cooking. Measure oils by spoon: one teaspoon of ghee or oil is roughly 5 ml and has about 45 calories. Over time, you’ll learn common conversions and can eyeball servings more confidently. For family recipes, weigh the whole cooked pot, note the number of servings, and save that recipe in your app. This ingredient-first approach prevents common errors such as undercounting oil or overestimating dal servings, and keeps your daily macro totals honest.