11 Simple Steps to Macro Counting Indian Food

6. Track oils and cooking fats carefully

Oils and ghee add significant calories that are easy to miss when not measured. One tablespoon of ghee or oil is roughly 120 calories and about 13.5 grams of fat. When you temper dal or sauté vegetables, measure the amount added to the pan and divide by the number of servings. If you use a ladle or pour directly from the bottle, estimate using spoon counts or rehearse with a teaspoon measure until you can pour consistently. For deep-fried snacks or parathas, consider weighing a small sample to calculate oil absorption, or use a shallow-fry method and record oil used for the whole batch. Note that different oils have similar calorie densities even though they have different fatty-acid profiles; choose oils that fit your dietary priorities, but record the grams of fat so your macros remain accurate. Accurately accounting for fats prevents undercounting calories and helps ensure your fat macro target reflects both added fats and those naturally present in foods like paneer or nuts.