Nutrition guides for everyday Pakistani meals

Start with your goal, then read about calories, portions and foods you already eat. These guides offer general information. Your own health needs may call for advice from a professional.

Weight loss

All weight loss guides

Weight loss

How many calories should I eat to lose weight?

How calorie estimates work, why needs differ, and how to use familiar Pakistani meals as examples.

Weight loss

How to include roti in a weight-loss plan

A guide to logging roti portions and understanding the limits of food and calorie estimates.

Weight gain

All weight gain guides

Weight gain

Planning meals for gradual weight gain

Familiar Pakistani meal ideas for weight gain, with clear limits on calorie estimates and sample plans.

Weight gain

Planning weight-gain meals on a student budget

Compare local prices and plan familiar meals around your student budget and daily routine.

Keep track of what you eat

Use NutriHygiene to log meals and water as you go through your day. The Android app is available now.

Get the app Make a free diet plan