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Resting Metabolic Rate (RMR) Calculator

know your rmr using RMR Calculator RMR Calculator

RMR Calculator

Welcome to our Resting Metabolic Rate (RMR) Calculator! Your RMR is an estimate of the number of calories your body needs to maintain basic physiological functions while at rest.

Let’s get started by inputting your details:

Gender:

RMR Calculator FAQs
1. What is an RMR Calculator, and how does it work?
The RMR (Resting Metabolic Rate) Calculator estimates the number of calories your body needs to maintain basic functions at rest. It employs well-known equations such as the Harris-Benedict Equation or Mifflin-St Jeor Equation, which consider factors like age, weight, height, and gender. For instance, the Mifflin-St Jeor Equation for males is: RMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5, and for females is: RMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161.
2. Why is knowing my RMR important?
Understanding your RMR is essential for effective weight management and fitness planning. It serves as the foundation for determining your daily caloric needs. For weight loss, you typically need to consume fewer calories than your RMR. Conversely, for weight gain, you may need to consume more calories than your RMR to achieve a surplus. These calculations are crucial for achieving your desired fitness goals.
3. How accurate are the results from the RMR Calculator?
While the RMR Calculator provides estimates based on established equations, individual metabolic rates can vary due to factors such as genetics, muscle mass, and lifestyle habits. However, these estimates serve as valuable guidelines for setting nutritional goals and making adjustments to your diet and exercise plans.
4. Can the RMR Calculator help with weight management and fitness goals?
Absolutely! By providing estimates of your calorie needs at rest, the RMR Calculator can assist in tailoring your nutrition and exercise plans to achieve your desired weight and fitness goals. Whether you aim to lose weight, maintain your current weight, or build muscle, knowing your RMR allows for more effective planning and monitoring of your progress.
5. What equations does the RMR Calculator use, and why are there multiple results?
The RMR Calculator utilizes several equations, including the Harris-Benedict Equation, Mifflin-St Jeor Equation, and Katch-McArdle Equation. Each equation offers a slightly different approach to estimating RMR based on various factors. For instance, the Katch-McArdle Equation factors in lean body mass (LBM) and is considered more accurate for individuals with higher muscle mass.
6. What is lean body mass, and why is it important for the Katch-McArdle equation?
Lean body mass (LBM) represents the weight of your body minus fat mass. It includes muscles, bones, organs, and fluids. The Katch-McArdle Equation incorporates LBM because muscle tissue is metabolically active and burns more calories at rest than fat tissue. By considering LBM, this equation provides a more accurate estimation of RMR for individuals with different body compositions.
7. How can I improve my RMR and overall metabolic health?
Enhancing your RMR and metabolic health involves various lifestyle factors, such as regular physical activity, strength training to increase muscle mass, consuming adequate protein, staying hydrated, managing stress levels, getting sufficient sleep, and avoiding extreme calorie restriction. These habits support optimal metabolic function and overall well-being.
8. Should I aim to increase or decrease my RMR for weight loss goals?
For weight loss goals, creating a calorie deficit is essential, which means consuming fewer calories than your RMR. However, it’s important to avoid excessive calorie restriction, as this can slow down metabolism and hinder weight loss progress. Instead, focus on gradual, sustainable changes to your diet and exercise routine to promote long-term weight management.
9. How often should I recalculate my RMR?
It’s recommended to reassess your RMR periodically, especially if you experience significant changes in weight, muscle mass, or lifestyle habits. Factors such as aging, weight loss or gain, and changes in physical activity levels can affect your metabolic rate. However, minor fluctuations may not necessitate frequent recalculations.
10. What additional resources are available for optimizing metabolic health and achieving fitness goals?
In addition to using the RMR Calculator, consider seeking guidance from certified fitness professionals, such as personal trainers or registered dietitians, who can provide personalized advice based on your specific needs and goals. You can also explore reputable health and fitness publications, online communities, and educational platforms for valuable information and support on your fitness journey.

🔥 Discover Your RMR: The Key to Unlocking Better Metabolism, Fat Loss & Fitness Goals

Have you ever wondered how many calories your body burns while simply resting? That number, known as your Resting Metabolic Rate (RMR), is one of the most crucial figures in your health journey—whether you’re trying to lose weight, build muscle, or simply maintain a healthy lifestyle.

Yet, despite its importance, most people are still guessing when it comes to understanding their calorie needs. That’s where an RMR calculator steps in—not just as a tool but as your personalized roadmap to smarter nutrition and effective workouts.

In this blog post, let’s dive into what RMR is, why it matters, and how our advanced RMR calculator (powered by science-backed formulas) can help you take control of your health goals.

🧠 What is RMR and Why Should You Care?

Your Resting Metabolic Rate (RMR) is the number of calories your body needs to maintain vital functions when you’re not physically active—things like breathing, circulating blood, brain function, and cellular repair.

This is not the same as the number of calories burned during exercise. In fact, RMR accounts for 60–75% of the total calories you burn daily. That’s a big chunk, which is why understanding it is key for setting accurate calorie targets—whether you’re eating to lose fat, gain muscle, or maintain weight.

🧪 How is RMR Calculated?

There are several scientifically validated formulas to estimate your RMR. Here are the most common ones used by experts and nutritionists:

  1. Harris-Benedict Equation
    One of the earliest methods, it takes into account age, sex, weight, and height. While slightly older, it’s still widely used.
  2. Mifflin-St Jeor Equation
    Considered one of the most accurate for modern populations, this formula adjusts for age, weight, height, and gender with more up-to-date data.
  3. Katch-McArdle Equation
    This method is great if you know your body fat percentage because it estimates RMR based on your lean body mass (muscle mass).

Each of these equations gives you a slightly different number, but together they paint a comprehensive picture of your metabolic rate.

🚀 Why Our RMR Calculator is Smarter Than Most

Unlike most generic calculators, our tool gives you a detailed breakdown using all three major equations, helping you compare and understand which estimate might be most relevant for your body type and fitness level.

It factors in:

  • Age
  • Weight (in kg)
  • Height (in cm)
  • Gender
  • An assumed body fat percentage for advanced insights

This makes it not only accurate, but also incredibly practical for goal-setting. No more guessing how many calories you should be eating!

🧮 What Can You Do With Your RMR?

Once you know your RMR, you can calculate your Total Daily Energy Expenditure (TDEE)—this is your RMR plus the calories you burn through movement and exercise.

Depending on your goals:

  • 💪 To lose fat: Consume slightly less than your TDEE
  • 🍽️ To maintain weight: Eat at your TDEE
  • 🏋️ To gain muscle: Eat slightly above your TDEE

By knowing your baseline RMR, you’re no longer navigating your health in the dark—you’re using numbers to make smarter choices.

🏃‍♂️ Want to Burn More Calories at Rest?

Here’s the good news: You can increase your RMR over time! Here’s how:

  • Build muscle: Muscle burns more calories than fat, even at rest.
  • Eat enough protein: Digesting protein uses more energy (thermic effect of food).
  • Stay active: Even light activity increases your overall energy burn.
  • Avoid extreme dieting: Severe calorie restriction can slow your metabolism.
  • Get enough sleep: Poor sleep negatively impacts hormonal health and RMR.

Knowing your RMR is just the start—optimizing it is the real win.

🔍 Why Everyone Should Know Their RMR (Yes, Everyone)

Whether you’re an athlete, a busy parent, or just starting your health journey, understanding your RMR helps you:

  • Avoid under-eating or over-eating
  • Design more effective diet plans
  • Track progress with greater precision
  • Adjust calories as your body changes

Most importantly, it gives you a sense of control and clarity.

🎓 Pro Tips to Use Your RMR for Weight Loss or Muscle Gain

For Weight Loss
👉 Subtract 300–500 calories from your RMR to create a sustainable calorie deficit.
For Muscle Gain
👉 Add 250–500 calories above your RMR to fuel muscle building and recovery.
For Maintenance
👉 Match your total intake (RMR + activity level) to stay steady and strong.

📊 It’s Time to Stop Guessing — Know Your Numbers

Imagine being able to say:

“I burn exactly X calories per day doing nothing—and I now know how to adjust my diet based on facts, not fads.”

That’s the power of using our RMR calculator. It’s easy to use, visually intuitive, and gives you results within seconds.

Thousands are already using it to transform their approach to nutrition, fitness, and fat loss. Don’t be left behind.

Ready to Take Charge of Your Metabolism?

Your RMR is the starting point of your personalized health blueprint. Whether your goal is to lose 5 kilos, build a leaner body, or simply understand your metabolism better—knowing your RMR is non-negotiable.

🔥 Input your details. Get your RMR in seconds. Make informed health decisions from today.

🧠 Knowledge is power—but applied knowledge is transformation.

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Millets: The Gluten-Free Superfood

Millets: Rediscovering the Ancient Supergrain for Modern Health and Sustainability

In a world increasingly plagued by lifestyle diseases, food intolerances, and climate instability, an ancient grain is quietly making its way back into our kitchens—and onto our plates. Millets, once relegated to the margins of agriculture and diets, are now being hailed as superfoods for the future. With their impressive nutritional profile, natural resilience, and culinary versatility, millets are not just good for your body—they’re good for the planet.

This isn’t just a dietary trend—it’s a global movement. From the United Nations declaring 2023 as the International Year of Millets, to nutritionists and chefs spotlighting them on social media and menus alike, millets are having a moment—and it’s well deserved.

🧬 Section 1: The Nutritional Bounty of Millets

Millets are small-seeded grains from the Poaceae family, cultivated in Asia and Africa for thousands of years. What sets them apart nutritionally?

🔹 1. Packed with Macro and Micronutrients

  • High Protein Content: Millets like foxtail and pearl millet are excellent plant-based protein sources.
  • Rich in Minerals: They provide iron, calcium, magnesium, potassium, and phosphorus—critical for everything from blood production to muscle and bone function.
  • Loaded with B Vitamins: Including niacin, riboflavin, folate, and thiamine, supporting brain function, energy metabolism, and cellular health.

🔹 2. Superior Dietary Fiber

Millets contain both soluble and insoluble fiber, aiding digestion, regulating blood sugar, and promoting heart health. Just 100 grams of finger millet (ragi) provides nearly 15-20% of daily fiber requirements.

🔹 3. Antioxidant & Phytochemical Powerhouse

They contain:

  • Phenolic compounds: Anti-aging, anti-inflammatory, and cancer-preventive properties.
  • Phytates & Lignans: Linked with reduced cholesterol and hormone-related cancers.
  • Ferulic Acid & Catechins: Help neutralize free radicals and protect cellular integrity.

💡 Section 2: Health Benefits — Backed by Science

Millets are more than nutrient-rich—they’re disease-fighting powerhouses.

🩺 1. Blood Sugar Regulation

Due to their low glycemic index, millets slow glucose absorption—making them ideal for managing diabetes. Clinical studies show millet-based diets improve insulin sensitivity and reduce postprandial blood sugar spikes.

❤️ 2. Heart Health

  • Soluble fiber in millets reduces LDL (bad) cholesterol.
  • Magnesium relaxes blood vessels, improving blood flow and reducing blood pressure.
  • Their anti-inflammatory properties help prevent atherosclerosis.

🧠 3. Mental and Cognitive Benefits

  • Niacin and folate in millets support neurotransmitter function.
  • Magnesium aids in mood stabilization and anxiety relief.

💪 4. Bone Density and Strength

Ragi (finger millet) provides 3x more calcium than milk—supporting bone development, especially in children and older adults.

🌾 5. Gluten-Free and Gut-Friendly

Perfect for those with celiac disease or gluten intolerance, millets are easy on the gut, non-allergenic, and don’t trigger inflammation like some processed flours.

🌿 Section 3: Millets and the Planet — A Sustainable Grain

Millets don’t just benefit people—they’re a climate-smart crop.

🔹 Water-Efficient

Require 70% less water than rice or wheat.

🔹 Drought-Resilient

Can thrive in poor soil and high temperatures, making them perfect for dry zones and small-scale farming.

🔹 Low Carbon Footprint

Minimal need for chemical fertilizers or pesticides, reducing greenhouse gas emissions.

🔹 Supports Agricultural Biodiversity

There are over 20 varieties of millet, helping preserve genetic diversity in a world dominated by mono-cropping.

🍽️ Section 4: Bringing Millets Into Your Daily Diet

Millets are remarkably versatile. Here’s how to add them to every meal:

☀️ Breakfast

  • Ragi porridge with banana, cinnamon, and nuts
  • Foxtail millet upma with veggies
  • Millet pancakes using barnyard or little millet flour

🍱 Lunch

  • Bajra or Jowar roti instead of wheat
  • Millet grain bowls with lentils, greens, and tahini dressing
  • Kodo millet khichdi with moong dal and ghee

🌆 Dinner

  • Millet stir-fry with tofu and vegetables
  • Biryani with barnyard millet instead of basmati rice

🍪 Snacks & Sweets

  • Millet energy bars with seeds and dates
  • Ragi ladoos or cookies sweetened with jaggery
  • Millet puffs or crackers as healthy munchies

📚 Section 5: Popular Types of Millets and Their Benefits

MilletNutritional HighlightsBest Uses
Ragi (Finger)High calcium, iron, antioxidantsPorridge, dosa, cookies
Bajra (Pearl)Iron-rich, cooling, great for wintersRotis, bhakri, porridge
FoxtailLow GI, protein-richUpma, rice substitute, salads
BarnyardHigh fiber, low calorieFasting dishes, khichdi, pulao
KodoGluten-free, good for heart and weight lossIdli, pongal, salads
Little MilletHigh in fiber and B vitaminsUpma, pongal, millet bowls
Sorghum (Jowar)Great for gut health, lowers cholesterolRotis, flatbreads, muffins

🔚 Conclusion: Why Millets Are the Future of Food

From nourishing your body to healing the planet, millets offer a complete package. They’re ancient grains with modern relevance, offering a sustainable solution to many of today’s health and environmental challenges.

So the next time you reach for rice or wheat, consider this: a small grain can make a big difference. Swap in millets a few times a week, and you might just unlock a healthier, more conscious lifestyle—one bowl at a time.

FAQs

1. What are millets and how are they different from other grains?

Millets are a group of small-seeded grasses cultivated for thousands of years. Unlike refined grains like white rice or wheat, millets are whole grains, gluten-free, and rich in fiber, protein, and essential minerals. They’re also more environmentally resilient.

2. Are millets suitable for people with gluten intolerance or celiac disease?

Yes, millets are naturally gluten-free, making them safe and highly suitable for individuals with celiac disease or gluten sensitivity.

3. Can diabetics eat millets?

Absolutely. Millets have a low glycemic index (GI), which means they release glucose slowly into the bloodstream, helping manage blood sugar levels and reducing insulin spikes.

4. What are the most popular types of millets and their uses?

  • Ragi (Finger Millet) – Porridge, dosa, cookies
  • Bajra (Pearl Millet) – Rotis, khichdi
  • Foxtail Millet – Upma, rice replacement
  • Barnyard Millet – Fasting foods, khichdi
  • Kodo & Little Millet – Idlis, salads
    Each variety has unique nutritional benefits and culinary applications.

5. Are millets good for weight loss?

Yes, their high fiber content promotes satiety, reduces overeating, and aids digestion. Replacing refined grains with millets can support healthy weight management.

6. How can I include millets in my daily meals?

Millets can replace rice, wheat, or oats. Use them in:

  • Breakfast: Millet porridge, pancakes, or upma
  • Lunch/Dinner: Millet rotis, grain bowls, or biryani
  • Snacks: Millet cookies, puffs, or ladoos

7. Are millets safe for children and the elderly?

Yes, millets are excellent for all age groups. Ragi, for example, is rich in calcium, aiding bone development in children and preventing osteoporosis in seniors.

8. Do millets require special cooking methods?

Not at all. Millets are easy to cook—just wash, soak (optional), and boil or steam like rice. Cooking times vary slightly between types, usually 15–25 minutes.

9. Are there any side effects of eating millets?

Millets are generally safe. However, excessive consumption of raw or poorly prepared millets may hinder nutrient absorption due to compounds like phytates. Moderation and proper cooking (like soaking or fermenting) help avoid this.

10. Why are millets considered environmentally sustainable?

Millets grow in arid conditions, require minimal water and fertilizers, and have a low carbon footprint. They are ideal for sustainable agriculture, especially in regions facing climate change and water scarcity.

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Is Homemade Butter really Worth the Effort?

We all know what butter is. It is a dairy product that is made from the fat and protein components of churned cream. In this world of modern dietary greed that teaches deprivation is the way to health and beauty, butter is the most feared food- often frowned upon. Butter remains amongst the most misunderstood food.

Butter is called Makkhan in Hindi, that has always been a quintessential part of the Indian culinary culture. As a Punjabi household, our childhood had been surrounded by makkhan (white butter) and ghee, whether on paranthas, rotis or in vegetables. We always had homemade butter in the fridge. It was prepared in a ‘matki’ or a large vessel/ pot in the olden days. The cream was collected over a few days and transferred to a matki specially meant for this purpose. It was then churned with a ‘madhani’ following a long process that consumed a lot of muscle power. But nowadays, matki is replaced by a regular kitchen bowl and madhani is replaced by a food processor or a hand blender or an electric beater. Although the process remains the same, much energy and time is saved using modern equipment. The end product collected after the churning is called white butter.

In Hindu tradition, white butter or makkhan is offered to Lord Krishna during Janmashtami. As a food for gods, I wonder how such ancient wisdom and food traditions are lost in this new fast pace world where everyone is chasing newly found super-foods and conveniently forgetting their roots- the very foundation of our health.

According to celebrity nutritionist Rujuta Diwekar, “The churning of butter itself makes the makkhan special in terms of molecular gastronomy, not just in terms of its unique, ‘melt in an instant’ texture, but it also nutritionally equips it with many special properties.For starters, it retains the potency of the fat-soluble vitamins A, D, K and E, therefore making it a powerful anti-oxidant. Then there is the Wulzen factor, a hormone-like substance only found in freshly churned butter that has the capacity to prevent joint stiffness and ensures that your bones store more calcium.”

Difference between White Butter and Yellow Butter

White butter is one of the original forms of butter, which was made in almost every Indian household earlier while yellow butter is commercially produced in a factory. White butter typically contains fewer milk solids which makes it a healthier option for individuals who have lactose intolerance or sensitivity. As white butter contains less lactose, it is may be easier to digest.

  1. Yellow Butter is processed and contains high amounts of saturated and trans-fat which makes it high in calories as well. White Butter, also known as Makkhan, is a natural, un-processed version of butter and contains healthy fats. Thanks to the presence of lecithin in white butter which aids in dismantling unhealthy fats and kick-starts a more agile metabolism.
  2. The molecular makeup of white butter allows it to effectively assimilate fats. This property extends a soothing touch to joints, offering respite to individuals grappling with joint discomfort. It’s a natural elixir for bolstering joint health and mobility.
  3. White butter houses arachidonic acid, a fatty acid pivotal in brain development. In addition, it also contains omega 3 and omega 6. It is exceptionally good for children as it supports their overall brain growth.
  4. Want that glowing skin? Include Makkhan in your diet. It is an amazing source of Vitamin E, that safeguards skin health, potentially leading to a reduction in skin-related issues.
  5. Yellow butter is yellow because of the high fat content, and it’s processed, therefore it’s heavy in calories. Salt and preservatives are added to make it last longer and have a prolonged shelf life. Yellow butter also contains colouring agents.

How to make White Butter at home?

  1. Take some of top creamy layer of milk or malai in a bowl.
  2. Churn it with a whisker or sturdy spoon for a minute or two. 
  3. Now add ice cubes and a little bit of cold water and churn again till butter has separated from water and comes together. 
  4. Separate the butter from the liquid. Gently squeeze the makkhan between your hands. 
  5. Rinse butter with fresh water to get rid of any milk residue. 
  6. Let the butter set in refrigerator for 10-15 minutes and it is ready to be used.

Notes: 

  1. I normally make small quantity of butter so I prefer manual churning. However, if you plan to make a big batch you can totally use food processor or an electric beater. Just add some cold water to the blender and blend it on pulse mode.
  2. It is important to wash away all the milk remains from the butter. If a substantial amount of buttermilk remains, it will sour within a week, otherwise homemade butter can keep for upto 2 weeks in the fridge.
  3. You can also make Cultured Probiotic Butter at home which has added benefits of probiotics and is much easier to digest. You can check out the full procedure here- Ayurvedic Cultured Ghee. 

Takeway

In a nutshell, white butter is way better than yellow commercial butter. Is it worth the effort? Absolutely Yeah!! I always feed my child white butter and he barely eats yellow butter. It’s just so easy to whip in small batches. Literally takes you 5 minutes. Although, always remember to have it in moderation. Too much of everything is bad. Any excess of oil or fats will lead to heart or cholesterol problems. And never be scared or feel guilty about food. Do not indulge in fearful eating. Enjoy your luscious aloo ka paratha with a dollop of freshly made white butter, but moderately. Eat smart and exercise and aim at a healthy lifestyle. 

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Homemade Traditional Coconut Ladoos- Make the juiciest ladoos with this recipe

In Indian tradition, Coconut ladoos or Nariyal ladoos are offered to God or deities during Hindu festivals. Eating homemade sweets that are traditionally prepared, especially during festivals, is a way to bring families together. Sweets prepared at home in the traditional way are wholesome and nourishing that are not going to affect your health or weight.

Unlike commercial sweets, homemade sweets give you a complete control over what you are going to add. Celebrity nutritionist Rujuta Diwekar is of the belief that, if you go completely off sugar, then it can increase cravings and make you switch to artificial sweeteners-which come with their share of side effects and health risks.

Thus you can have homemade sweets prepared with natural and quality ingredients, used in right quantity. Portion control and moderation is the key to everything.

Coconut ladoos are traditional sweet balls made primarily with coconut and a sweetener like sugar and jaggery. They are flavoured with cardamom. Some prefer adding nuts like cashews and almonds to it as well. These are traditionally made with milk, ghee and fresh coconut. However, there are other variations that use condensed milk or milk powder to reduce the cooking time and fresh coconut is replaced with store-bought desiccated coconut.  

In this recipe, we will be making traditional coconut ladoos with fresh coconut, unprocessed sugar, milk and ghee.

They come out absolutely delicious, juicy and soft and they are so easy to make. These ladoos taste best with freshly prepared desiccated coconut at home instead of store-bought desiccated coconut. Preparing desiccated coconut at home is super easy and will hardly take you 10 minutes to prepare it.

Recipe

Prep time: 15 minutes Cook time: 30 minutes 
Serving: 10 ladoos

Ingredients: cup measurements 250 ml

  1. Homemade Desiccated Coconut: 2 cups + 2 tbsps (refer below)
  2. Full cream milk: 1 1/4th cup
  3. Sugar: 1/2 cup
  4. Cardamom powder: 1/4th tsp
  5. Nuts (optional, I didn’t add any)
  6. Kesar strands for garnishing
  7. Ghee: 2 tbsps

Method

  • Heat a heavy bottom wok. Put ghee and coconut in it and roast for a minute. Keep stirring continuously on lowest flame. 
  • Now add milk and sugar. Mix well. The mixture at this point will be watery. Keep stirring and cook on lowest flame till milk completely evaporates. It’ll take roughly 25 minutes. 
  • Once the mixture thickens and gets a crumbly texture, add cardamom powder and chopped nuts if using. Mix well. 
  • Allow it to cool for couple of minutes. Now shape them into small balls. 
  • Put remaining desiccated coconut on a plate. Roll the laddoo over it till it coats well. 
  • Garnish it with kesar strands. 
  • Refrigerate it for atleast an hour or overnight to set.

How to make desiccated coconut at home with fresh coconut

  1. Peel the brown husk from the coconut. Either grate or finely chop it and shred it in a blender. Heat a heavy bottom wok. Put the grated/shredded coconut in it and roast on lowest flame, stirring continuously till moisture from coconut evaporates. It’ll take you anywhere between 7 to 10 minutes. 
  2. It’s done when you will feel that it has really gone light while stirring and separates easily from each other.

Notes:

  1. Sweetener: You can use a sweetener of your choice. If you can’t find raw unprocessed sugar, you can make this with jaggery as well.
  2. Flavour: Traditionally cardamom powder is used to flavour coconut ladoos. However, if you don’t want to add it, you can skip it as well. In winter, you can flavour it be adding dry ginger powder or nutmeg.
  3. Choosing Coconut: Though this recipe tastes best with fresh desiccated coconut but if you can’t find fresh coconut, you can use store-bought desiccated coconut. Make sure the desiccated coconut is raw and not steamed or frozen.
  4. Vegan Version: For vegan version skip, ghee and milk and instead add coconut oil and coconut milk to this recipe.
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How to make Almond Milk at Home

While I love the convenience of store-bought almond milk but once you get the taste of your homemade version, it’s hard to go back to store-bought milk. It’s creamier and nuttier than commercial almond milk and of course without thickeners, artificial flavors, stabilizers and no shelf life extending additives.

Almond milk is a nutritious, nut-based dairy alternative and has become popular over the years. It’s dairy and lactose free. Hence, making it a good option for those avoiding dairy or are lactose intolerant.

Including almond milk in an overall healthy and balanced diet certainly has its upsides. Almond is a fabulous source of vitamin E, a nutrient that has antioxidants properties. Since it is low in calories, it can also support your weight management goals. 1 cup of almond milk has only around 40 calories. It also contains heart-healthy poly- and monounsaturated fats and is also free from saturated fat, trans fats and dietary cholesterol.

While homemade almond milk is a great source of nutrients, it is not a good source of protein and calcium but don’t let it stop you. There are plenty of other plant base sources of calcium and protein which you can include in your diet.

Homemade almond milk allows you to control the amount of sweetness and infuse flavors as well as play around with the thickness. It’s amazingly simple- just soak, blend and strain and it is super versatile. You can use this milk for making coffee, add it to your cereals, blend it to smoothies, use it in your favorite baked goods. Once you have it in hands, there are million ways to use it.

How to make Almond Milk

Ingredients: makes 800 ml thick Almond milk

  • 1 cup raw Almond
  • 3 sticky Dates
  • 1/2 tsp Vanilla extract
  • 3 cups of filtered Water

Instructions

  • Soak almonds overnight or for at least 7-8 hours. Now most recipes call for soaking almonds in hot water for an hour or 2. But soaking it for long increases bioavailability of the nutrients and makes milk easy to digest. Also, it makes almond easier to blend resulting in creamier milk.
  • Drain the water. The almonds should be nice and plump. Add soaked almonds in a blender. (Do not peel the skin. Skin contains several antioxidants and prebiotics)
  • Also add de-seeded sticky dates and vanilla extract.
  • Add filtered water and then blend till it is smooth & creamy. Do it for 1 or 2 minutes. The timing will depend on how powerful your blender is.
  • Take a clean muslin cloth and set it over a large bowl. Add almond milk. Use your hands to squeeze and press as much liquid out as possible. This is thick creamy milk.
  • If you want it thin, which I like, put the almond residue back in blender. Add 1.5 cups of water and strain again. This will be thin and less creamy.

Variations:

  1. You can choose sweetener of your choice as well. If you don’t want to use sticky dates, you can either go for maple syrup or honey to sweeten it.
  2. You can also simply go for unsweetened version of almond milk as well.
  3. Flavoring your almond milk is totally your choice. Either you can add vanilla extract like mentioned above or flavor it with cinnamon or raw cacao powder if you like chocolaty milk.
  4. You also try blending it with strawberries or blueberries if berry milk is your thing.

Notes:

  • You can use almond milk right away or refrigerate it in a clean airtight glass bottle for upto a week.
  • Do not throw away the almond residue. This can be added to cakes, cookies, smoothies, energy bites. You can also spread the almond residue on a baking tray and bake it in an oven at 180 C till moisture evaporates. Once cooled, grind it to a fine powder and you have your homemade almond meal ready.