The PeakX blog

2,869 articles on eating and training in India, each worked out from the same food table and formulas the PeakX app uses: calorie targets, diet plans, protein, comparisons and walking.

Start here

• Calories to lose weight for a 70 kg manA 70 kg man who trains 3–5 days a week needs about 2,050 kcal and 140 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• Calories to lose weight for a 60 kg womanA 60 kg woman who trains 3–5 days a week needs about 1,500 kcal and 120 g protein a day to lose weight. Table by activity and age, the maths, and a sample Indian day.
• 1,800 calorie vegetarian Indian diet planA 1,800 kcal vegetarian Indian day: breakfast, lunch, snack and dinner in katori and roti portions, 115 g protein, with calories for every item.
• How to eat 120 g protein a day on a vegetarian Indian dietA vegetarian Indian day that reaches 116 g protein in 1,667 kcal, meal by meal, with the foods doing the work and who needs 120 g.
• Plain paratha vs roti: calories and protein comparedPlain paratha (212 kcal, 5 g protein) against roti (99 kcal, 3 g) per serving, and which one to pick to lose fat or build muscle.
• Dal tadka with 2 roti: calories and proteinOne 1 katori · 150 g of dal tadka with 2 roti is about 372 kcal, 15 g protein, 62 g carbs and 7 g fat. How it fits your day and how to make it lighter or higher in protein.
• Is poha good for weight loss?Poha for weight loss: 274 kcal and 6 g protein per 1 plate. The verdict, the best portion, and better swaps, worked out from the numbers.
• Calories burned walking 10,000 steps at 70 kgWalking 10,000 steps burns about 267 kcal for a 70 kg person: 7.6 km in roughly 100 minutes. In rotis, chai and samosas, with tables by weight and step count.

Calorie targets

Daily calories and protein to lose fat or build muscle, by body weight, for men and women.

• Calories to lose weight for a 45 kg man
• Calories to gain muscle for a 45 kg man
• Calories to lose weight for a 46 kg man
• Calories to gain muscle for a 46 kg man
• Calories to lose weight for a 47 kg man
• All 294 calorie targets →

Indian diet plans

A full day of Indian meals at each calorie level, vegetarian, eggetarian, non-veg and vegan.

• 1,200 calorie vegetarian Indian diet plan
• 1,200 calorie eggetarian Indian diet plan
• 1,200 calorie non-veg Indian diet plan
• 1,200 calorie vegan Indian diet plan
• 1,300 calorie vegetarian Indian diet plan
• All 84 indian diet plans →

Protein plans

How to reach a daily protein number on an Indian diet, with the foods doing the work.

• How to eat 60 g protein a day on a vegetarian Indian diet
• How to eat 60 g protein a day on a eggetarian Indian diet
• How to eat 60 g protein a day on a non-veg Indian diet
• How to eat 70 g protein a day on a vegetarian Indian diet
• How to eat 70 g protein a day on a eggetarian Indian diet
• All 32 protein plans →

Food comparisons

Two everyday dishes side by side: calories, protein and which one suits your goal.

• Roti vs roti with ghee: calories and protein compared
• Plain paratha vs roti: calories and protein compared
• Aloo paratha vs roti: calories and protein compared
• Paneer paratha vs roti: calories and protein compared
• Butter naan vs roti: calories and protein compared
• All 1591 food comparisons →

Meal calories

Calories and protein in the plates people actually eat: dal with roti, rajma with rice and more.

• Dal tadka with 2 roti: calories and protein
• Dal tadka with 3 roti: calories and protein
• Dal tadka with 2 ghee roti: calories and protein
• Dal tadka with a plain paratha: calories and protein
• Dal tadka with 1 katori rice: calories and protein
• All 231 meal calories →

Is it good for you?

Whether a dish helps fat loss or muscle gain, worked out from its numbers.

• Is roti good for weight loss?
• Is roti good for muscle gain?
• Is roti with ghee good for weight loss?
• Is roti with ghee good for muscle gain?
• Is plain paratha good for weight loss?
• All 466 is it good for you? →

Best foods

Dishes ranked for fat loss, muscle gain and protein in each food group and diet.

• Best rotis and breads for weight loss
• Best rotis and breads for muscle gain
• Best millet rotis and stuffed parathas for weight loss
• Best millet rotis and stuffed parathas for muscle gain
• Best rice and khichdi for weight loss
• All 38 best foods →

Walking and steps

Calories burned walking, by step count and body weight, in rotis and cups of chai.

• Calories burned walking 2,000 steps at 50 kg
• Calories burned walking 2,000 steps at 60 kg
• Calories burned walking 2,000 steps at 70 kg
• Calories burned walking 2,000 steps at 80 kg
• Calories burned walking 2,000 steps at 90 kg
• All 133 walking and steps →

Food numbers are estimated from IFCT 2017 (National Institute of Nutrition) values, rounded, and not yet reviewed by the PeakX nutrition team. Targets use the Mifflin-St Jeor equation, the same one the app uses. For guidance, not medical advice. Updated 2026-11-11.