Calculate your Body Mass Index (BMI) category, daily calorie needs (TDEE), ideal weight range, and basal metabolic rate using the Harris-Benedict formula.
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For South Asians, health risks (type-2 diabetes, heart disease) begin at lower BMI values than for Caucasian populations. Indian health bodies therefore use stricter cutoffs — a BMI of 24 is "Normal" by WHO but already "Overweight" by Indian guidelines.
| Category | WHO (Global) | Asian/Indian Cutoff | Health Risk |
|---|---|---|---|
| Underweight | Below 18.5 | Below 18.5 | Nutritional deficiency risk |
| Normal | 18.5 – 24.9 | 18.5 – 22.9 | Lowest risk |
| Overweight | 25.0 – 29.9 | 23.0 – 24.9 | Moderate risk |
| Obese Class I | 30.0 – 34.9 | 25.0 – 29.9 | High risk |
| Obese Class II+ | 35.0 and above | 30.0 and above | Very high risk |
BMI = weight (kg) ÷ height (m)². Pair BMI with waist circumference (under 90 cm for men, under 80 cm for women) for a fuller picture of metabolic risk.
For a 30-year-old male, 70 kg, 175 cm (BMR ≈ 1,696 kcal by Harris-Benedict). Your TDEE is BMR multiplied by an activity factor:
| Activity Level | Multiplier | TDEE (Maintain) | To Lose 0.5 kg/week | To Gain 0.25 kg/week |
|---|---|---|---|---|
| Sedentary (desk job) | 1.2 | 2,035 kcal | 1,535 kcal | 2,285 kcal |
| Light (1-3 days/wk exercise) | 1.375 | 2,332 kcal | 1,832 kcal | 2,582 kcal |
| Moderate (3-5 days/wk) | 1.55 | 2,629 kcal | 2,129 kcal | 2,879 kcal |
| Active (6-7 days/wk) | 1.725 | 2,926 kcal | 2,426 kcal | 3,176 kcal |
| Very active (physical job) | 1.9 | 3,222 kcal | 2,722 kcal | 3,472 kcal |
A 500 kcal daily deficit ≈ 0.5 kg fat loss per week. Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision. The calculator above computes these numbers for your exact profile.
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Body Mass Index (BMI) is a measure of body fat based on height and weight. It is calculated by dividing weight in kilograms by the square of height in meters (kg/m²). BMI is used as a screening tool for underweight, overweight, and obesity.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all physical activity. To lose weight, eat below your TDEE; to gain weight, eat above it.
BMI is a useful screening tool but has limitations. It does not distinguish between muscle and fat mass. Athletes may have a high BMI but low body fat. Always consult a healthcare professional for a complete health assessment.
A deficit of 500 calories per day below your TDEE typically results in approximately 0.5 kg (1 lb) of weight loss per week. Avoid going below 1200 kcal/day for women or 1500 kcal/day for men without medical supervision.
BMI has known limitations for South Asians. Studies show metabolic risk (diabetes, cardiovascular disease) starts at lower BMI than in Caucasian populations. WHO recommends BMI 23+ as overweight risk for Asians vs 25 for Caucasians. Indian organisations suggest BMI 18.5-22.9 as the optimal range. Use BMI alongside waist circumference (below 90cm for men, below 80cm for women) for a more complete health picture.
The Harris-Benedict equation may slightly underestimate BMR for some South Asians. Use the calculated TDEE as a starting point and adjust by 100-150 kcal based on observed weight change over 3-4 weeks. If your weight is stable at the calculated TDEE, the estimate is accurate for you. If weight is changing, adjust up or down accordingly.
For children aged 5-18 years, WHO and IAP use age- and gender-specific BMI-for-age charts rather than adult BMI cutoffs. A child is overweight if BMI-for-age is above the 85th percentile and obese if above the 95th percentile for their age group. The adult BMI calculator on this page is intended for individuals 18 years and older only.
BMI = Weight divided by Height squared - a proxy for body composition. Body Fat % directly measures the proportion of fat mass. BMI can misclassify muscular individuals as overweight and skinny-fat individuals as healthy. Healthy body fat: men 10-20%, women 18-28%. If you have access to body fat measurement (via DEXA scan or bioelectrical impedance), it is more informative than BMI alone.
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