Microgauge
Calories are half the story. Micronutrients are the rest.
Microgauge counts your calories and measures the micronutrients too: iron, calcium, folate, vitamin B₁₂ and the rest, in the Indian food you actually eat.
Free · Indian food · ICMR-NIN targets
Coming soon to iPhone and Android
- Iron22mg74% · Close
- Calcium714mg71% · Low
- Folate252µg114% · Met
- Vitamin B₁₂0µg0% · Low
- Vitamin D0µg0% · Low
Why micronutrients
A plate can meet its calories and still fall short on iron.
Calories tell you how much you ate. Micronutrients tell you what it gave you. Iron, calcium, vitamin B₁₂ and vitamin D come in milligrams and micrograms, and a full plate can still be short of them.
Iron
29mg a day
Helps carry oxygen in your blood.
Calcium
1,000mg a day
Builds strong bones and teeth.
Vitamin B₁₂
2.2µg a day
Needed for healthy blood and nerves. Found in milk, curd, eggs, fish and meat.
Vitamin D
15µg a day
Helps your body take in calcium. Comes mostly from sunlight.
Daily targets for a woman of 30, lightly active, from ICMR-NIN 2020.
Features
Made to measure micronutrients.
Calories, protein, and every vitamin, counted in the dishes you cook. Each dish is a real home recipe, Andhra or pan-Indian, with what cooking takes away and the salt it adds.
Indian food, by name.
453 home-cooked dishes and 574 foods. Search in English or Telugu, and ingredients in Hindi, Tamil, Kannada and Malayalam too. Spelling slips are forgiven.
Targets of your own.
Worked out for your age, sex, height, weight and activity, and for pregnancy or breastfeeding, from ICMR-NIN 2020.
All 13 vitamins. 13 minerals.
Vitamin A to K and calcium to zinc, with fibre, omega-3 and omega-6 fats, protein and 9 amino acids: 48 nutrients in all.
See what each food gave.
Tap a food in your diary to see exactly what it gave to every nutrient.
Trends and a report.
See what runs short week after week, and which foods each nutrient came from.
Your foods and recipes.
Add a packet from its nutrition label, or a family recipe from its ingredients, then log it like any other food.
Exercise, weight and notes.
35 exercises from the Compendium of Physical Activities, a weight log and a note for each day.
On every device.
Your diary, on every device you sign in on. Download your data whenever you like.
Free.
Create an account with your email or with Google, and start. There is nothing to pay.
How it works
Three steps to your micronutrients.
Sign in free.
Use Google, or a link we send to your email. Tell Microgauge your age, sex, height, weight and activity, and your targets are set for you.
Log what you ate.
Search a dish by the name you call it, in English or Telugu, and pick how much. Breakfast, lunch, snacks and dinner each have their own list.
See your micronutrients.
Every vitamin and mineral shows as met, close or low against your own targets. Close means past the average need but short of your target. Red appears only above a safe upper limit.
A day, measured
98% of the calories. 74% of the iron.
One day of Andhra home food, logged in Microgauge. Pesarattu for breakfast, gongura pappu with rice for lunch, a guava, and ragi sangati with ulava charu for dinner. Here is what it gave a woman of 30, lowest first.1
The day 1,744 kcal
Breakfast
- PesarattuWhole green gram crepe with onion2 servings537 kcal
Lunch
- AnnamSteamed rice1½ servings374 kcal
- Gongura pappuGongura with toor dal1 serving233 kcal
Snacks
- Guava, white flesh1 guava18 kcal
Dinner
- Ragi sangatiFinger-millet and rice ball2 servings431 kcal
- Ulava charuHorse gram rasam (Rayalaseema)1 serving151 kcal
Calories and protein
- Calories1,744 / 1,772 kcal98% · Close
- Protein65 / 50 g130% · Met
Vitamins and minerals Lowest first
- Vitamin B₁₂0 / 2.2 µg0% · Low
- Vitamin D0 / 15 µg0% · Low
- Vitamin B₂0.64 / 1.9 mg34% · Low
- Vitamin A371 / 840 µg44% · Low
- Vitamin B₆1.1 / 1.9 mg57% · Low
- Vitamin E4.3 / 7.5 mg57% · Low
- Calcium714 / 1,000 mg71% · Low
- Vitamin B₃8 / 11 mg72% · Low
- Vitamin B₁1 / 1.4 mg74% · Low
- Iron22 / 29 mg74% · Close
Show 11 more
- Zinc9.9 / 13 mg75% · Low
- Potassium2,969 / 3,500 mg85% · Close
- Phosphorus1,021 / 1,000 mg102% · Met
- Vitamin B₅5.5 / 5 mg110% · Met
- Folate252 / 220 µg114% · Met
- Magnesium536 / 370 mg145% · Met
- Selenium61 / 40 µg152% · Met
- Copper2.8 / 1.7 mg167% · Met
- Manganese9 / 4 mg225% · Met
- Vitamin C148 / 65 mg228% · Met
- Vitamin K398 / 55 µg723% · Met
Vitamin D comes mostly from sunlight. Vitamin B₁₂ comes from milk, curd, eggs, fish and meat, and this day had none. Ask your doctor before you take a supplement. Biotin, chromium, iodine and molybdenum are left out: the food tables have no value for them in some of this day's foods.
Sources
Numbers you can check.
Indian food data
Laboratory values for Indian foods give the value of each food. USDA values fill the gaps.
ICMR-NIN 2020
Nutrient Requirements for Indians sets your targets, the average needs and the safe upper limits. Energy uses the Mifflin-St Jeor equation and your activity.
USDA retention factors
The USDA Table of Nutrient Retention Factors (Release 6) works out what cooking takes away from each dish.
Compendium of Physical Activities (2011)
The energy each of the 35 exercises uses, counted above what your body burns at rest.
iPhone and Android
Microgauge for your phone. Coming soon.
Apps for iPhone and Android are on the way. Until then, Microgauge works in the browser on your phone. Tell us which phone you use and we will email you once, the day the app is out.
Questions.
Is Microgauge free?
Yes. Microgauge is free to use. Create an account with your email and a password, or with Google, and start logging.
Why do I need to sign in?
Signing in keeps your diary in your account, so it is there on every phone, tablet and computer you sign in on. You can download your data at any time.
What are micronutrients?
Vitamins and minerals, such as iron, calcium, folate, vitamin B12, vitamin D and zinc. Your body needs them in small amounts, measured in milligrams and micrograms. A meal can have plenty of calories and still be short of them.
Where do the numbers come from?
Food values come from Indian food composition data, with USDA values where it has none. Your targets come from ICMR-NIN 2020, worked out for your age, sex, height, weight and activity, and for pregnancy or breastfeeding. Energy uses the Mifflin-St Jeor equation.
Does it have Indian dishes?
Yes: 453 home-cooked dishes from Andhra and across India, and 574 foods. Each dish is a real home recipe, with cooking losses from USDA retention factors and the salt the recipe adds. Search dishes by their English or Telugu names, and ingredients by Hindi, Tamil, Kannada and Malayalam names too.
Is it medical advice?
No. Microgauge gives general nutrition information. It does not diagnose or treat any condition. If you have a health condition, are pregnant, or want to take a supplement, speak to your doctor or a registered dietitian.
Can I use it on my phone?
Yes. Microgauge works in the web browser on any phone, tablet or computer: sign in on each one and you see the same diary. Apps for iPhone and Android are coming soon.
What if my food is missing?
Add it yourself. Make a food from its nutrition label, or a recipe from its ingredients, and log it like any other food.
Start measuring your micronutrients.
Free, in the browser on your phone or computer, with apps for iPhone and Android coming soon. Your diary follows you to every device you sign in on.