How much rice and roti is 'normal'?
The most-asked question on any Indian diet page, answered with weights instead of opinions.
The short answer
Read this bit if nothing else
There is no correct number of rotis. There is only how much energy the rest of your day leaves for them. What follows is the arithmetic, so you can do it for your own plate rather than take a number from a stranger.
स्रोत·Computed from ThaliFacts food data·पुनरावलोकन जुलै 2026
What it adds up to
Two roti and one katori of rice
- Roti (Chapati) ×2187 kcal
- Boiled White Rice ×1168 kcal
What actually works
- A medium phulka is about 45 g and made from roughly 30 g of atta.
- That is the assumption behind every roti figure on this site. Your roti may be a third bigger, which changes everything by a third.
- A katori of cooked rice is about 150 g.
- Not a plate. A plate of rice at a wedding is closer to 400 g, which is nearly three katoris.
- Rice and roti are not very different per serving.
- This surprises people. The difference is what goes on top and how many servings arrive.
- Count servings, not grams.
- Nobody weighs food for long. Deciding 'two rotis and one katori of rice' before the meal starts works better than any weighing scale.
- Millets change the fibre, not the calories.
- Bajra, jowar and ragi rotis are worth eating for fibre and variety. They are not low-calorie.
Put it into a week
Guides are for the awkward days. The plans are for the ordinary ones.
The other awkward days
What people ask about this one
How much rice and roti is 'normal'??
There is no correct number of rotis. There is only how much energy the rest of your day leaves for them. What follows is the arithmetic, so you can do it for your own plate rather than take a number from a stranger.
Are these figures exact?
They are computed from Indian food composition data at the serving sizes shown, which makes them a good estimate of home cooking and a conservative estimate of restaurant cooking. A restaurant version of any dish here can run 30 to 60% higher, almost entirely because of fat.
कॅलरी व मॅक्रो ThaliFacts डेटासेटवरून मोजले आहेत, जो आधारित आहे Indian Food Composition Tables 2017 (ICMR–NIN), त्यासोबत या साइटसाठी अंदाज काढलेले आणि चिन्हांकित केलेले प्रादेशिक पदार्थ est ते जिथे जिथे येतात तिथे. प्रत्येक बिल्डला ऊर्जा 4P + 4C + 9F शी जुळवून पाहिली जाते. प्रत्येक स्रोत, तो शेवटचा कधी तपासला त्या तारखेसह, इथे दिला आहे — स्रोत पृष्ठ. फक्त सर्वसाधारण माहिती — वैद्यकीय किंवा आहारविषयक सल्ला नाही. या सरासरी मूल्यांवर आधारित उदाहरणादाखल योजना आहेत; त्या प्रिस्क्रिप्शन नाहीत आणि त्यांत ॲलर्जी, आजार किंवा औषधे विचारात घेता येत नाहीत.
स्रोत·Computed from ThaliFacts food data·पुनरावलोकन जुलै 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
