Chicken, mutton, fish & egg

Calories in 3 plates

The short answer

3 plates, weighed

702kcal 3 plates — 360 g in total — comes to about 702 calories, with 90.0 g protein, 14.4 g carbohydrate and 32.4 g fat.

Protein 90.0 g · 50.8% of energy Carbs 14.4 g · 8.1% of energy Fat 32.4 g · 41.1% of energy

ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·6 pieces entered at 120 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

Serving assumed: 6 pieces ≈ 120 g — boneless, curd-marinated and grilled. Change the portion and every number below changes with it.

ਸਾਰਣੀ ਦੀ ਇੱਕ ਕਤਾਰ ਤੋਂ ਇੱਕ ਪਲੇਟ ਤੱਕ

Read the per-100 g row for chicken tikka out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 195 kcal ਅਤੇ 25.0 g protein per 100 g.
Weigh what is actually served. This site enters 6 pieces at 120 g (boneless, curd-marinated and grilled). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
Multiply, linearly, and print the working: 195 × 120 ÷ 100 = 234 kcal ਪ੍ਰਤੀ ਪਲੇਟ। ਕੁਝ ਵੀ ਵਧਾ ਕੇ, ਬਦਲ ਕੇ ਜਾਂ ਗੋਲ ਕਰਕੇ ਨਹੀਂ ਦੱਸਿਆ ਗਿਆ — ਦੋ ਪਲੇਟਾਂ ਬਿਲਕੁਲ ਇੱਕ ਪਲੇਟ ਤੋਂ ਦੁੱਗਣੀਆਂ ਹਨ।
Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.

per plate   =  per 100 g  ×  serving grams ÷ 100
Chicken Tikka      =    195 kcal ×  120 g ÷ 100  =  234 kcal
energy check       =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →

Chicken Tikka, entered by the portion

The same ledger as the main entry, with 3 plates standing on the 3rd line.

Kitchen ledger — chicken tikka by the plate, one plate entered at 120 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat	Fibre
1 ਪਲੇਟ	120 g	234 kcal	30.0 g	4.8 g	10.8 g	0.5 g
2 plates	240 g	468 kcal	60.0 g	9.6 g	21.6 g	1.0 g
3 plates	360 g	702 kcal	90.0 g	14.4 g	32.4 g	1.4 g

ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·6 pieces entered at 120 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.

What it takes to burn off 3 plates

Minutes of activity for a 70 kg adult to spend 702 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.

164 ਮਿੰਟ

Walking · easy pace, 4 km/h

133 ਮਿੰਟ

Brisk walking · 5.6 km/h

76 ਮਿੰਟ

Cycling · moderate, 19 km/h

58 ਮਿੰਟ

Running · 8 km/h

ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.

Other quantities

1 ਪਲੇਟ234 kcal · 120 g 2 plates468 kcal · 240 g Build a full thaliAdd several foods into one total

ਸਵਾਲ

How many calories are in 3 plates?

About 702 kcal, taking one plate as 120 g (boneless, curd-marinated and grilled). That is 90.0 g protein, 14.4 g carbohydrate and 32.4 g fat across 360 g of food.

Is 3 plates too much?

It depends entirely on the rest of the day. 702 kcal is roughly 35% of a 2,000 kcal day and 44% of a 1,600 kcal day. The honest answer is that 3 plates rarely makes a meal on its own — what goes with it usually decides the total.

How long does it take to burn off 3 plates?

Roughly 164 minutes of easy walking, 133 minutes of brisk walking or 58 minutes of running for a 70 kg adult. Useful for scale — not a licence, since appetite rises with activity.

Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.

ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 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.