Chicken, mutton, fish & egg

Calories in 3 plates

The short answer

3 plates, weighed

788kcal 3 plates — 450 g in total — comes to about 788 calories, with 108.0 g protein, 11.3 g carbohydrate and 36.0 g fat.

Protein 108.0 g · 53.9% of energy Carbs 11.3 g · 5.6% of energy Fat 36.0 g · 40.4% of energy

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·2 pieces (quarter bird) entered at 150 g·REVIEWED JUL 2026

Serving assumed: 2 pieces (quarter bird) ≈ 150 g — on the bone, skin removed, tandoor-grilled. Change the portion and every number below changes with it.

From a table row to one plate

Read the per-100 g row for tandoori chicken 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 175 kcal and 24.0 g protein per 100 g.
Weigh what is actually served. This site enters 2 pieces (quarter bird) at 150 g (on the bone, skin removed, tandoor-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: 175 × 150 ÷ 100 = 263 kcal per plate. Nothing is rounded up, adjusted or smoothed — two plates are exactly twice one.
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
Tandoori Chicken   =    175 kcal ×  150 g ÷ 100  =  263 kcal
energy check       =  4P + 4C + 9F  ±15%  (±20% if fibre ≥ 6 g)

The full method, and where it is weakest →

Tandoori Chicken, entered by the portion

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

Kitchen ledger — tandoori chicken by the plate, one plate entered at 150 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat	Fibre
1 plate	150 g	263 kcal	36.0 g	3.8 g	12.0 g	0.4 g
2 plates	300 g	525 kcal	72.0 g	7.5 g	24.0 g	0.9 g
3 plates	450 g	788 kcal	108.0 g	11.3 g	36.0 g	1.3 g

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·2 pieces (quarter bird) entered at 150 g·REVIEWED JUL 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 788 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.

184 min

Walking · easy pace, 4 km/h

150 min

Brisk walking · 5.6 km/h

86 min

Cycling · moderate, 19 km/h

66 min

Running · 8 km/h

SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 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 plate263 kcal · 150 g 2 plates525 kcal · 300 g Build a full thaliAdd several foods into one total

Questions

How many calories are in 3 plates?

About 788 kcal, taking one plate as 150 g (on the bone, skin removed, tandoor-grilled). That is 108.0 g protein, 11.3 g carbohydrate and 36.0 g fat across 450 g of food.

Is 3 plates too much?

It depends entirely on the rest of the day. 788 kcal is roughly 39% of a 2,000 kcal day and 49% 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 184 minutes of easy walking, 150 minutes of brisk walking or 66 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.

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 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.