Oil Usage Calculator

Track and optimize cooking oil consumption

Family Size

Primary Cooking Method

Meals Cooked Per Day

Current Oil Usage (tablespoons/day)

Get personalized guidance on healthy cooking methods and oil usage

About This Tool

Calculate daily oil intake, compare different cooking oils, and get recommendations for healthy oil usage based on Indian cooking methods.

How much oil should I use per day?

ICMR recommends 20-25g (4-5 teaspoons) of visible fat per day. This includes cooking oil, ghee, butter, and oil in packaged foods.

Which oil is healthiest for Indian cooking?

Rotate between mustard, groundnut, rice bran, and filtered oils. No single oil has all nutrients. Variety ensures balanced fat intake.

Calculate your ideal protein, carbs, and fat intake

Calculate your daily omega-3 fatty acid needs

Calculate your cholesterol ratio and heart health risk

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