Counting every calorie is not sustainable for most people. A simpler structure is to divide your plate into sections: half vegetables, one quarter lean protein, one quarter whole grains or starchy foods, and a small addition of healthy fat. This works across Indian and global cuisines without a calculator.
The goal is not perfection at every meal but consistency across the week. A plate that looks broadly balanced most of the time will serve your health far better than one that is precisely measured occasionally.