Complete Health & Nutrition Calculator
Comprehensive metabolic assessment with personalized calorie and macro targets
Complete Health Calculator for Indians | BMI, BMR & TDEE Tool
Clinically Aligned Nutrition Tool
Based on ICMR–NIN Dietary Guidelines for Indians | Reviewed by Certified Dietitians
Helping Indians understand weight status, metabolism, and daily calorie needs for sustainable health planning
Use this all-in-one health calculator to assess your Body Mass Index (BMI), Basal Metabolic Rate (BMR), and Total Daily Energy Expenditure (TDEE), and convert your results into practical, Indian diet-based nutrition guidance.
Why Use DietXP’s Complete Health Calculator?
✔ Combines BMI, BMR, and TDEE in one clinically aligned tool
✔ Uses accepted metabolic formulas and national nutrition standards
✔ Designed for Indian food habits and household portion systems
✔ Reviewed by certified dietitians
✔ No sign-up required — instant results
How This Calculator Works
Step 1: Enter Your Details
Provide your age, biological sex, height, weight, and activity level. These inputs help estimate your weight category, resting metabolism, and daily energy needs.
Step 2: Get Science-Based Results
The calculator instantly shows:
- Body Mass Index (BMI): Classifies your weight status and associated health risk
- Basal Metabolic Rate (BMR): Estimates the calories your body needs at complete rest
- Total Daily Energy Expenditure (TDEE): Estimates daily calorie needs based on activity level
Step 3: Apply Indian Diet Guidance
Use the food group targets and portion guidance below to turn your calorie numbers into realistic, balanced Indian meals.
What Your Results Mean
Body Mass Index (BMI)
BMI helps classify your weight status and potential health risk.
- Underweight: Increased risk of nutrient deficiencies, fatigue, and low immunity
- Healthy Range: Lower risk of lifestyle-related disorders and better metabolic balance
- Overweight & Obese: Higher risk of diabetes, hypertension, heart disease, and joint strain
Basal Metabolic Rate (BMR)
This is the number of calories your body needs at complete rest to maintain vital functions such as breathing, circulation, hormone regulation, and cellular repair.
Total Daily Energy Expenditure (TDEE)
This represents your estimated daily calorie requirement based on your metabolism and physical activity level. It helps you plan how much to eat to maintain, lose, or gain weight safely.
What to Do After You Get Your Results
1️⃣ Fat loss: Eat 300–500 kcal below your TDEE
2️⃣ Maintenance: Eat close to your TDEE
3️⃣ Weight gain: Eat 250–400 kcal above your TDEE
4️⃣ Follow Indian food group portions for balanced, sustainable meals
For automated daily targets, you can also use our TDEE Calculator for a deeper energy analysis.
Indian Diet Guidance (Practical Household Measures)
| Food Group | Daily Quantity | Easy Household Measure |
|---|---|---|
| Cereals & Millets | 220–250 g | 2 medium rotis + ½ cup cooked rice |
| Pulses & Legumes | 90–110 g | 1 large katori dal or chana |
| Vegetables | 400–450 g | 3 cups mixed vegetables |
| Fruits | 100–150 g | 1 medium fruit |
| Milk & Curd | 300–350 ml | 1 full glass |
| Nuts & Seeds | 30–40 g | 1 small handful |
These values align with traditional Indian meal patterns and national dietary guidelines, making nutrition planning practical and culturally appropriate.
Scientific Basis of This Calculator
This tool follows established clinical and public health standards:
- BMI Classification: WHO BMI Guidelines
- BMR Formula: Mifflin–St Jeor Equation
- Activity Multipliers: World Health Organisation (WHO) Physical Activity Standards
- Diet Framework: ICMR–NIN Dietary Guidelines for Indians (2020)
- Food Data Reference: Indian Food Composition Tables (IFCT)
This ensures your results are scientifically valid and relevant for Indian dietary patterns and lifestyle habits.
Who Should Use This Calculator?
- Individuals planning healthy weight loss or weight gain
- People managing prediabetes, diabetes, or metabolic disorders
- Adults with thyroid conditions, PCOS, or hormonal imbalances
- Anyone seeking Indian diet-based calorie and nutrition planning
Explore our BMI Calculator, BMR Calculator, and Smart Health Calculator to build a complete health profile, or speak directly with a dietitian through our Nutrition Services page for personalised guidance.
Want a Personalised Diet Plan?
This calculator provides estimates. Your health deserves precision.
Get a 1-on-1 plan from a certified DietXP dietitian for:
- Weight Management
- Diabetes & Prediabetes Care
- PCOS & Thyroid Nutrition
- Gut Health & Immunity
- Clinical & Cancer Nutrition Support
Get Your Free 15-Min Dietitian Consultation
Complete Health Calculator FAQs
Is this calculator accurate for Indians?
Yes. It uses internationally accepted formulas and aligns diet guidance with Indian food composition data and national nutrition standards.
Can I use this tool if I have diabetes or thyroid issues?
Yes, but calorie targets and meal planning should be reviewed by a qualified dietitian for personalised medical nutrition therapy.
Is this better than using separate calculators?
Yes. This tool integrates BMI, BMR, and TDEE into one workflow, making health and diet planning faster and more consistent.
Medical Disclaimer
This calculator provides general health and nutrition estimates for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making medical or dietary decisions.
DietXP — Evidence-Based Nutrition Platform
Transforming Diet, Changing Lives Through Science-Based Personalised Care