Smart BMI, BMR & TDEE Calculator for Indians | NIN-Based Diet Planner

Clinically Aligned Smart Health Calculator
Developed by Nutrition Experts | Based on ICMR–NIN Dietary Guidelines for Indians
Helping Indians plan safer weight loss, metabolic health, and sustainable nutrition

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How This Calculator Works

Step 1: Enter Your Details

Provide your age, sex, height, weight, and daily activity level. These inputs help estimate how much energy your body uses at rest and during daily activities.

Step 2: Get Science-Based Results

Instantly calculate your:

• Body Mass Index (BMI) – to understand your weight category and health risk
• Basal Metabolic Rate (BMR) – to estimate how many calories your body needs at rest
• Total Daily Energy Expenditure (TDEE) – to estimate your daily calorie requirement based on activity

Step 3: Follow Indian Diet Guidance

Receive food group targets and portion guidance aligned with traditional Indian meals and national nutrition standards.

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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 problems

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 cell repair.

Total Daily Energy Expenditure (TDEE)

This represents your estimated daily calorie requirement based on your metabolic rate and physical activity level. It helps you understand how much energy you need to maintain your current weight.

Goal-Based Calories

Your recommended calorie target is designed to support safe, sustainable weight change without compromising nutrition, energy levels, or metabolic health.

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Indian Food Targets (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 are aligned with national dietary guidelines and traditional Indian meal patterns to make healthy eating practical and sustainable.

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Scientific Basis of This Calculator

This tool follows established clinical and public health standards:

• BMR Formula: Mifflin–St Jeor Equation
• Physical Activity Multipliers: World Health Organisation (WHO) Guidelines
• Diet Framework: ICMR–NIN Dietary Guidelines for Indians (2020)
• Food Data Reference: Indian Food Composition Tables (IFCT)

Unlike generic global calculators, this platform is designed specifically for Indian food habits, portion systems, cultural eating patterns, and lifestyle needs.

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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 planning and nutrition guidance

You can also explore our BMI Calculator, BMR Calculator, and TDEE Calculator, or speak directly with a dietitian through our Nutrition Services page for personalised guidance.

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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

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Smart Health Calculator FAQs

Is this calculator accurate for Indians?

Yes. It follows Indian dietary standards and food composition data rather than Western-only calorie databases, making it more relevant for Indian meals and portion systems.

Can diabetics use this tool?

Yes, but carbohydrate distribution, glycaemic load, and meal timing should be reviewed by a qualified dietitian for best results.

Is this better than a basic BMI calculator?

Yes. BMI alone shows weight category, while this tool provides metabolic rate, daily calorie needs, and structured guidance for an Indian diet.

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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.

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Transforming Diet, Changing Lives Through Science-Based Personalised Care