Free health tools
Check your BMI with ranges made for Indians, and estimate your daily calories, protein and water needs. Created by Dt. Alka Pal, M.Sc. Nutrition.
BMI calculator
Body Mass Index compares your weight with your height. For Indians and other Asians, health risks start at a lower BMI, so this calculator uses the Asian-Indian ranges.
Enter your height and weight to see your BMI, your category and your healthy weight range.
BMI ranges for Indian adults
| BMI | Category |
|---|---|
| Below 18.5 | Underweight |
| 18.5 to 22.9 | Healthy weight |
| 23.0 to 24.9 | Overweight |
| 25.0 to 29.9 | Obese (class I) |
| 30.0 and above | Obese (class II) |
Based on the Asian-Indian cut-offs used in Indian clinical guidelines. The international WHO ranges (healthy up to 24.9, overweight 25 to 29.9, obese 30 and above) underestimate risk for Indians. BMI does not account for muscle, age or pregnancy, so treat it as a starting point.
Daily calorie calculator
Estimate how many calories your body uses in a day, and a sensible target if you want to lose or gain weight. Uses the Mifflin-St Jeor equation.
Fill in your details to see your daily calorie estimate.
Protein calculator
Most Indian diets are low in protein. Find out roughly how much you need each day.
Enter your weight to see your daily protein target.
Water intake calculator
A simple estimate of how much water to drink each day, adjusted for exercise and hot weather.
Enter your weight to see your daily water estimate.
Waist-to-height ratio
Belly fat is a stronger warning sign than weight alone, especially for Indians. Measure your waist at the level of your belly button.
A healthy ratio is below 0.5: your waist should be less than half your height.
Numbers are only the start
Dt. Alka Pal can turn your results into a personal diet plan built around your health, reports and home food. Consult at her Sector-70, Noida clinic or online.
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