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Most advice says "two to three rotis a day" or "four to six" with no reason given. The honest answer depends on how many calories your day allows. Here is how to work it out, using the ICMR-NIN guideline for how much of your day should come from grains.
Roti counts are meaningless without size. Using wheat atta at about 340 kcal per 100 g:
| Roti size (raw atta) | Protein | kcal |
|---|---|---|
| Small, 30 g | ~3.6 g | ~100 |
| Medium phulka, 35 g | ~4.2 g | ~120 |
| Large, 50 g | ~6 g | ~170 |
| Medium roti with 1 tsp ghee | ~4.2 g | ~165 |
Our calculations from ICMR-NIN Indian Food Composition Tables 2017 raw-ingredient values; 1 tsp ghee or oil adds about 45 kcal. Rounded estimates. A kitchen scale for the dough, once, tells you what your "roti" really is.
The ICMR-NIN Dietary Guidelines for Indians 2024 say no more than about 45% of your day's calories should come from cereals and millets. That is a ceiling for all grains together — roti, rice, poha, bread and biscuits. It is not a target.
Our arithmetic: if rotis are your only grain, that ceiling gives the numbers below. If you also eat rice or poha, count them in and cut the rotis.
| Your daily calories | Grain ceiling (45%) | Medium rotis, if only grain |
|---|---|---|
| 1,200 kcal | ~540 kcal | up to 4 |
| 1,400 kcal | ~630 kcal | up to 5 |
| 1,600 kcal | ~720 kcal | up to 6 |
| 1,800 kcal | ~810 kcal | up to 6–7 |
| 2,000 kcal | ~900 kcal | up to 7 |
Medium roti = 35 g atta, ~120 kcal, no ghee. These are upper limits for a healthy adult, not recommendations for you. Not sure of your calorie target? Use the free plan.
For most people trying to lose weight on 1,400–1,600 kcal, the practical pattern is 2 rotis at lunch, 2 at dinner and none or one at breakfast. That is 4–5 rotis, well under the ceiling, and it leaves room for protein foods — dal, paneer, curd, soya — to fill the rest of the plate.
Rotis in the table are the upper end of what works, not the goal. A person eating 2 rotis with a big dal and a bowl of sabzi will often feel better than one eating 4 rotis with a thin dal.
Answer six quick questions and get your daily calories and a free Indian diet plan, rotis included.
Get my free plan →At 35 g, a roti is about 120 kcal. A plain paratha is about 215 kcal because of the extra flour and oil. A katori of cooked rice is about 140 kcal. A slice of bread is about 65 kcal, but the typical sandwich uses two. None of them is "bad" — the portion and the extras decide.
These numbers are for a healthy adult. If you have diabetes, kidney disease or are pregnant, how many rotis suit you is a question for your doctor or dietitian. Very low calorie diets are not safe without medical supervision.
For most adults on 1,400–1,600 kcal, about 4–5 medium rotis spread over lunch and dinner, with plenty of dal and vegetables.
About 120 kcal for a medium 35 g phulka without ghee; about 165 kcal with a teaspoon of ghee.
Yes, if the rest of your day gives enough calories and protein. Replace it with extra dal, vegetables or a besan chilla rather than a smaller plate.
Roti has slightly more protein and fibre per calorie than white rice, but what matters more is the portion. Pick one, keep it measured, and fill the rest of the plate with protein and vegetables.
Log it in the tracker, or tell the coach — "3 roti, ek katori dal, sabzi" — and see where you landed.
Track today Ask the coachRoti counts on this page are our own arithmetic from the guideline ceiling and raw-ingredient values, using standard home portions. They are estimates, not laboratory measurements or personal advice. This article is educational information, not medical or nutrition advice.
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