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Nutrition and training, with the numbers attached

Most fitness writing stops at 'eat healthy' and 'train hard'. These are the actual figures — per roti, per katori, per set — and what to do with them.

Indian foodTrainingOpinionFundamentalsNutrition
Indian food

Indian snacks by calories: samosa, pakora, namkeen and the better swaps

Evening snacking is where more Indian diets fail than at any meal. Here is what each option actually costs, and what to replace it with.5 September 2026 · 7 min read
Training

Seven squat mistakes, and how to see them on your own video

You cannot feel your own back angle mid-rep. A phone on the floor and a side-on view tells you more than any amount of cueing.5 September 2026 · 9 min
Opinion

Why calorie tracking apps fail on Indian food

It is not a discipline problem. Four specific design assumptions break the moment you point a Western tracker at a thali.5 September 2026 · 8 min
Indian food

How many calories in a plate of biryani? (And how to fit it in anyway)

Yes, it is a lot. No, you do not have to give it up. Here are the real numbers and the arithmetic that makes it fit.4 September 2026 · 7 min
Training

A home strength routine that works with no equipment at all

Bodyweight training stops working when it stops getting harder. This programme is built around progression, not repetition.3 September 2026 · 10 min
Fundamentals

How to read an Indian food label without being misled

The label is not lying to you. It is telling the truth in a format designed to be flattering — here is how to read past it.2 September 2026 · 9 min
Nutrition

Paneer vs chicken vs soya: which protein actually wins?

Three staples, compared on the four things that matter: protein per calorie, protein per rupee, quality, and whether you will actually cook it.1 September 2026 · 8 min
Fundamentals

What a calorie deficit actually is — explained in Indian portions

The arithmetic of fat loss is simple. Applying it to a thali is where people get stuck — so here it is, in rotis and katoris rather than in theory.30 August 2026 · 10 min
Indian food

Indian breakfast calories: poha, upma, idli, dosa and paratha compared

Nine common Indian breakfasts, honestly totalled — including the two that look healthy and are not, and the one nobody expects to win.26 August 2026 · 8 min
Nutrition

How to hit 100g of protein a day as an Indian vegetarian

A healthy vegetarian Indian diet still tends to stall around 50g of protein. The gap is closable — but not by eating more dal.21 August 2026 · 10 min
Indian food

Dal calories and protein: every common variety, compared

Dal is India's default protein — but a katori gives you less than most people assume. Here is what each variety actually delivers.16 August 2026 · 8 min
Indian food

How many calories in a roti? A proper answer, with the numbers

The internet says anything from 70 to 300. Here is why the range is that wide, and how to work out the number for the rotis your own kitchen makes.12 August 2026 · 7 min

Reading about it is the easy part

The app does the arithmetic these articles describe — photograph a plate, log a set, and the totals keep themselves.