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Every result traces back to a published paper or guideline you can check yourself — no sign-up, nothing stored, nothing behind a paywall.
Five calculators for the questions women search for most. Pick what you are here for — every date you enter is worked out in your browser and never leaves your phone.
Cycle length varies month to month for most women. A calculator gives you the pattern, not a promise — and a pattern is what a doctor asks for.
Your next twelve periods, a three-month calendar and how late you are today.
Open → OVOvulation CalculatorFertile window, peak days and the safe-period method, with its real limits spelled out.
Open → THThyroid Health QuizScreens the symptoms most often mistaken for stress, weight gain or low mood.
Open →The fertile window is roughly six days: the five days before ovulation and the day itself. Knowing which six changes the odds more than anything else you can control.
Fertile window, peak days and the safe-period method, with its real limits spelled out.
Open → PCPeriod CalculatorYour next twelve periods, a three-month calendar and how late you are today.
Open → BMIBMI CalculatorWeight sits behind both fertility and cycle regularity, on ICMR cut-offs.
Open →Pregnancy is counted from the first day of your last period, not from conception — which is why you are already about two weeks along when it begins.
Due date from LMP, conception or IVF transfer, with every scan week mapped out.
Open → BMIBMI CalculatorWeight sits behind both fertility and cycle regularity, on ICMR cut-offs.
Open → THThyroid Health QuizScreens the symptoms most often mistaken for stress, weight gain or low mood.
Open →Irregular periods, sudden weight change and fatigue get written off as stress. They are also the first signs of PCOS and thyroid disorders, both far more common in women.
A Rotterdam-criteria symptom check that tells you what to take to a doctor.
Open → THThyroid Health QuizScreens the symptoms most often mistaken for stress, weight gain or low mood.
Open → PCPeriod CalculatorYour next twelve periods, a three-month calendar and how late you are today.
Open →of reproductive-aged women have PCOS — and up to 70% of them do not know it.
WHO fact sheet →of Indian women aged 15–49 are anaemic, up from 53.1% in the previous survey — fatigue is not always just tiredness.
NFHS-5, Govt. of India →dates, results or personal details stored. Nothing is sent to a server — the maths runs in your browser and disappears when you close the tab.
How it works →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.
Most health calculators copy one another and cite nothing. Every result on DialFit traces back to ICMR, WHO or a published paper you can open yourself — and every tool stays free, so the standard never has to bend to a paywall.
All 23 calculators. No login, no trial, no paywall.
ICMR, WHO or a paper you can read. If we cannot source it, we do not ship it.
The maths runs in your browser and stays there. No account, no server, no trace.
One founder in Delhi. Paid consultations fund the free tools — nothing else does.
Mifflin-St Jeor, IDRS, Rotterdam criteria, Karvonen, Naegele. Where an Indian standard exists, we use it instead of the Western default — and we say so when the two disagree.
All 23 are free, need no login, and store nothing. Screening tools indicate risk; they do not diagnose.
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.
Every calculator here is free and will stay that way. But a number cannot see that you eat lunch at your desk, that dal is non-negotiable, or that there are three weeks before a wedding. A plan can.
Illustrative page. Yours is built from your own numbers and the foods you actually eat.
Six things people believe about food and weight. Tap a card for the honest answer.
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 23 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 - it is the whole of how to lose weight, whatever else a plan adds around it. 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 23 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.
Not with ab exercises alone — you cannot choose where fat comes off. A sustained calorie deficit, enough protein and regular movement reduce total fat, and abdominal fat goes with it. Track waist circumference rather than weight: for Indian adults, above 90 cm for men and 80 cm for women signals raised risk. The waist-hip ratio calculator does the measurement for you.
Anything scoring 55 or under: most dals and legumes, milk and curd, most whole fruit, barley, and pasta cooked firm. Idli, white rice and white bread sit high. Glycemic load matters more than the index alone because it accounts for portion size — the GI & GL checker gives both for 9,113 foods.
Calories in rice: about 130 kcal per 100 g of cooked white rice, so a standard katori of roughly 150 g is near 195 kcal. Cooked brown rice is slightly lower at about 110 kcal per 100 g and carries more fibre. Raw rice is roughly three times denser, which is where most estimates go wrong — the calorie counter handles both states.
Add your average cycle length to the first day of your last period. For most adults a normal cycle is 21 to 35 days. The period calculator works out your next twelve periods, and the ovulation calculator covers the fertile window in more detail.