Author
Rehan Shakir
Rehan Shakir is the founder of CalsFlow — an AI calorie and macro tracker designed for the way people actually eat, including Pakistani and desi home cooking. Based in Lahore, Pakistan, he writes the CalsFlow blog: practical guides on calorie counting, macros and tracking desi food. He is not a dietitian or medical professional; health claims on this blog cite published nutrition research, and the product gives estimates — not medical advice.
Articles by Rehan
How Much Protein Do You Actually Need Per Day?
Wondering how much protein you need per day? Learn how to set your protein target, fix the common mistakes, and hit it on a normal desi diet.
Read article →Chicken Karahi Calories: Why One Plate Can Vary So Much
How many calories are in chicken karahi? One plate runs 400–700 kcal depending on oil and portion. Full breakdown per 100g, cup and plate, plus protein and macros.
Read article →Chicken Biryani Calories: Per Plate, Cup & 100g
How many calories are in chicken biryani? One plate runs 550–800 kcal depending on oil and portion. Full per-100g, cup and plate breakdown with protein and macros.
Read article →What Are Macros? Protein, Carbs & Fat Explained Simply
Macros explained in plain language: what protein, carbs and fat actually do, how much of each you need, and how to track them without overcomplicating your diet.
Read article →How Many Calories Should You Eat Per Day? A Simple Guide
How many calories per day do you actually need? Learn to estimate your maintenance calories, set a deficit for weight loss, and adjust for your desi diet — no calculator required.
Read article →Calorie Counting for Pakistani & Desi Food: A Practical Guide
How to count calories for roti, karahi, biryani and other desi dishes — with an approximate calorie reference table and tips for logging home-cooked South-Asian food.
Read article →How Accurate Is AI Calorie Tracking?
A realistic look at how accurate AI calorie estimates are, where they do well, where they struggle, and why consistency matters more than perfect precision.
Read article →How to Count Calories Without Scanning Barcodes
Barcode scanning fails for home-cooked and restaurant meals. Here's how to track calories with plain-language logging instead — faster, and it actually works for real food.
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