How It Works
Built for people serious
about changing how they feel.
Not for the curious. For the committed.
Here is the science, the methodology, and the honest accuracy behind every tool.
19 Free Tools
Peer-reviewed Science
Indian & Global Body Standards
No Login Required
The philosophy
Three steps. Every tool.
No exceptions.
Every DialFit tool is built around the same principle: you cannot change what you do not understand. These three steps are the foundation of how every tool on this platform works.
01
Measure First
You cannot fix what you cannot see. Every tool starts with your real numbers — height, weight, age, waist, symptoms — entered accurately. Garbage in, garbage out. This guide tells you exactly how to measure.
02
Understand Next
Numbers without context are just numbers. Every result on DialFit comes with a plain-language explanation of what it means for your body, your goal, and your risk — not just a coloured bar.
03
Act With Confidence
Walk into any consultation, any gym, any diet plan knowing exactly what your body needs and what questions to ask. That is the only goal of every tool on this platform.
How to measure correctly
Accurate input.
Accurate results.
All tools support both metric (cm / kg) and imperial (ft / lbs). We recommend metric — it is more precise. Here is exactly how to take each measurement for the most accurate results.
Weight
Morning, after using the toilet, before eating or drinking. Same time every day. Use the same scale on a hard flat surface — not carpet. Remove shoes and heavy clothing.
Height
Stand straight against a flat wall. No shoes. Heels together, look straight ahead. Place a book flat on your head and mark the wall. Measure from floor to mark in centimetres.
Waist
Midpoint between your lowest rib and the top of your hip bone. Do not suck in. Tape parallel to floor, snug but not tight. Breathe normally and measure at the end of a gentle exhale.
Hip
Widest point of your buttocks. Stand with feet together. Tape parallel to the floor all the way around. Used in the Body Fat (Navy formula) and Waist-Hip Ratio calculators.
Neck
Just below the larynx (Adam's apple). Tape straight across, not angled. Look straight ahead, neck relaxed. Used in the Body Fat calculator (US Navy formula).
Units
All tools accept cm / kg (metric) or ft-in / lbs (imperial). Switch freely using the unit toggle on each tool. Metric is recommended for precision — especially for waist and neck.
⚠️ Important — Weight Loss & Gain Tracking
Your weight will fluctuate by 0.5–2 kg day to day — this is completely normal. Water retention, food in transit, hormonal shifts, sodium intake — all of it moves the scale without any change in actual fat. A single daily reading tells you nothing meaningful.
Always use a 7–10 day average. Add up your daily morning weights for a week and divide by 7. If that average is trending down — you are losing fat. If it is trending up — you are in a surplus. The scale is not your judge. The trend is. Recheck every 7–10 days, not every morning.
All 19 tools — methodology & accuracy
What each tool measures.
And how accurately.
Every tool is honest about what it can and cannot do. Accuracy figures represent directional accuracy — the percentage of people for whom the tool correctly identifies the condition, risk level or metric when used correctly.
01 · Body Composition
BMI Calculator
Indian ICMR cutoffs — overweight at 23+, obese at 27.5+. Not Western standards.
Exact · Mathematical
📖 ICMR + Lancet 2004
02 · Calorie Needs
BMR Calculator
Calories burned at complete rest. Mifflin-St Jeor — most validated formula in clinical dietetics.
Most Accurate Formula
📖 Mifflin & St Jeor 1990
03 · Calorie Needs
TDEE Calculator
Total calories burned daily including activity. BMR × activity multiplier. Accurate within ±10%.
Mifflin-St Jeor
📖 Frankenfield 2005
04 · Body Composition
Body Fat Calculator
US Navy formula ±3–4% (with measurements) or BMI estimate ±8% (without).
Clinical Grade
📖 Durnin & Womersley 1974
05 · Body Composition
Ideal Weight Calculator
Four medical formulas — Devine, Hamwi, Robinson, Miller — averaged for most reliable estimate.
4 Formulas
📖 MedlinePlus · NIH
06 · Cardiovascular Risk
Waist Hip Ratio
WHO cut-offs for abdominal obesity. Men below 0.90, women below 0.80 for low risk.
WHO Standard
📖 WHO Expert Consultation 2008
07 · Metabolic Health
Metabolic Age Calculator
Compares your BMR against population norms by age. Younger metabolic age = stronger metabolism.
Boer + Mifflin
📖 Boer 1984 · PubMed
08 · Weight Management
Weight Loss Calculator
Calorie deficit + timeline to goal. 1 kg fat = 7,700 kcal. Three deficit scenarios: 250 / 500 / 750 kcal.
7,700 kcal/kg
📖 Energy Balance · NIH
09 · Nutrition
Calorie Counter
9,113 foods — calories, protein, carbs, fat, GI and GL. Indian and global foods included.
IFCT + USDA
📖 IFCT 2017 · USDA SR Legacy
10 · Nutrition
Protein Calculator
Goal-based g/kg target — weight loss 1.6–2.4g/kg, muscle gain 1.8–2.6g/kg, athlete 2.0–3.0g/kg.
Morton 2017
📖 BJSM · 49 Studies
11 · Nutrition
Water Intake Calculator
35ml/kg base + activity adjustment + climate adjustment (hot Indian summers +500ml).
Population Study
📖 PubMed · 2021
12 · Meal Planning
Build My Plate
7-day Indian meal plan by goal, region, diet type and condition — diabetes, PCOS, cholesterol, CKD.
ICMR + WHO
📖 IFCT 2017 · WHO Healthy Diet
13 · Nutrition
GI & GL Checker
Glycemic index and load for 9,113 foods. Essential for diabetes, PCOS and weight management.
Int'l GI Tables
📖 Atkinson 2021 · Sydney GI DB
14 · Full Health
Health Analyzer
8 metrics in one — BMI, BMR, TDEE, body fat, lean mass, ideal weight, macros, water and timeline.
8-in-1
📖 Mifflin 1990 · ICMR
15 · Disease Risk
Diabetes Risk Checker
IDRS + HOMA-IR. Correctly identifies risk in 8/10 people without labs. 92%+ with lab values.
MDRF Validated
📖 Mohan 2005 · INDIAB 2023
16 · Women's Health
PCOS Analyzer
Rotterdam Criteria across 5 clinical categories. Identifies PCOS type — insulin-resistant, adrenal, inflammatory.
5 Categories
📖 Rotterdam Criteria 2003
17 · Hormonal Health
Thyroid Health Quiz
Dual-track screening — hypothyroid + hyperthyroid simultaneously. Catches Hashimoto's pattern.
Dual Track
📖 ATA Guidelines 2014
18 · Fitness
Heart Rate Calculator
Tanaka max HR formula + Karvonen zone method. All 5 training zones including fat burn zone.
Tanaka 2001
📖 JACC · AHA Guidelines
19 · Recovery
Sleep Calculator
90-minute cycle alignment. Wake at cycle end to avoid sleep inertia. Optimal, good and minimum options.
NSF Guidelines
📖 NSF 2015 · Sleep Foundation
Honest limitations
What DialFit
cannot do.
Honesty builds trust. These are the hard limits of every tool on this platform — understanding them makes the results more useful, not less.
Cannot replace a blood test
No tool can replicate lab results. HbA1c, creatinine, TSH, testosterone — these require a blood draw. Our tools tell you when to get one.
Cannot diagnose
Results are risk assessments and directional signals — not clinical diagnoses. Always confirm with a doctor before acting on any result.
Cannot account for medication
If you are on medication — especially for diabetes, thyroid or hormonal conditions — your results may differ from population norms. Mention this to your doctor.
Results are starting points
Every result is an estimate based on population averages. Individual variation is real. Use results as a baseline — recalibrate every 4–6 weeks.
Free dietitian consultation
Use a tool. Get a plan.
Completely free.
Most dietitians charge ₹2,000–₹3,000 per session — or $200–300 abroad. Our volunteer dietitians build personalised diet plans based on your specific condition, lifestyle and health goals. No charge. No catches. Every time.
1
Use any DialFit tool
Run the tool most relevant to your goal — diabetes risk, PCOS, thyroid, BMI, health analyzer, or any other. Note your results.
2
Email your results and goal
Write to care@dialfit.in with your tool results, your current diet, your lifestyle, and what you want to achieve. The more detail, the more personalised the plan.
3
A real dietitian reads it
Not AI. Not a template. A volunteer dietitian reads your email personally and builds a plan around your specific condition, food preferences and lifestyle.
4
Receive your personalised plan
Response within 3–4 working days. A complete diet plan — meals, portions, timings — built for your body and your goal. Free. Always.
Ready to start
All 19 tools. Free.
No login. Results in 60 seconds.
Pick the tool most relevant to your goal right now. Or start with the Health Analyzer for a full picture.
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