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Check your BMI on ICMR Asian cut-offs, your body fat percentage, calorie deficit, protein target and the sugar hidden in any Indian food. Twenty tools, every formula published and cited. No sign-up, no fees.
Most nutrition databases were built around sandwiches and cereal. Ours starts with roti, dal, poha and gulab jamun — 9,100 foods with glycemic data and 3,000 with sugar broken into natural and added.
Sugar is split into natural and added, because only added sugar counts against the WHO daily limit of 25 g. A mango and a biscuit can hold the same sugar and mean opposite things.
What you should weigh on Indian cut-offs, and how old your metabolism actually reads.
Every formula is published and cited — Mifflin-St Jeor, IDRS, Rotterdam criteria, Karvonen. Where an Indian standard exists, we use it instead of the Western default.
Showing all 20 calculators
At an identical BMI, South Asians carry more visceral fat and less muscle than European populations. Type 2 diabetes and cardiovascular disease appear at lower body weights, which is why ICMR moved the overweight threshold to 23.0 while WHO's international chart still begins at 25.0.
Use a Western calculator and you can sit comfortably inside "healthy" while your actual risk is climbing. Every DialFit tool applies the Indian cut-off where one exists, and tells you plainly when the two disagree.
No account, no email, no upsell. Type what you know and get an answer in under a minute.
Results are estimates. Consult a doctor before making health decisions.
The questions people ask before they trust a number. Three of these answer themselves — put your own figures in.
See all 20 calculators →On Western scales a BMI of 18.5 to 24.9 is healthy. For South Asian bodies, WHO research shows health risks begin earlier, so DialFit flags 23 and above as raised and 25 and above as high. This is because Indian bodies tend to carry more visceral fat at the same BMI, raising diabetes and heart risk sooner. Open the BMI Calculator →
There is no single number. Four medical formulas — Devine, Hamwi, Robinson and Miller — give one range, and the ICMR healthy BMI band of 18.5 to 22.9 gives another. At 170 cm that band is roughly 53.5 to 66.2 kg. The Ideal Weight Calculator shows both, adjusted for your frame size.
The WHO recommends keeping added sugar under about 25 grams a day, roughly 6 teaspoons, for an adult. Naturally occurring sugar in whole fruit and plain dairy is counted differently. Use the sugar checker on this page to see the added sugar in any food in teaspoons before you eat it. Open the Sugar Calculator →
A common guide is about 8 glasses, but your real need depends on body weight, roughly 33 ml per kilogram, plus more in hot weather or with exercise. The Water Intake Calculator gives a personalised daily target in litres and glasses.
Sleep runs in roughly 90-minute cycles, so waking at the end of a cycle feels more refreshed than waking mid-cycle. To wake at 7 AM, good bedtimes are around 9:46 PM, 11:16 PM or 12:46 AM. The Sleep Calculator works out the exact times for any wake-up hour.
A calorie deficit means eating fewer calories than your body burns in a day, which is how fat loss happens. First find your daily burn with the TDEE Calculator, then subtract 300 to 500 calories for steady, safe weight loss. The Weight Loss Calculator turns that into a dated plan.
Metabolic age is the age at which the average person has the same basal metabolic rate as you. If you are 40 and your BMR matches an average 32-year-old, your metabolic age is 32. It is driven mostly by lean muscle mass, so resistance training and adequate protein are the levers. Expect 8 to 12 weeks before it moves measurably. Open the Metabolic Age Calculator →
The Tanaka formula estimates maximum heart rate as 208 minus 0.7 times your age, which is more accurate for adults than the older 220-minus-age rule. At 35 that is about 183 bpm. Training zones are percentages of that number: 60 to 70 per cent for fat burning, 70 to 85 per cent for cardio. Open the Heart Rate Calculator →
Yes. All 20 calculators are completely free, with no sign-up, no login and no paywall. DialFit is built on peer-reviewed science using ICMR, WHO and NIH guidelines, and calibrated for Indian bodies.