Calculators
Health Calculators — BMI, Calories, Protein, Diabetes Risk — Asian Cut-offs
Asian cut-offs, Indian portions, honest limits. Every result is an estimate for education — confirm with lab tests and doctor.
Full calculators
Pregnancy Due Date Calculator
Find your due date from your last period, conception date or IVF transfer — plus how many weeks pregnant you are and when each antenatal test is due.
Open →
Period & Ovulation Calculator
Predict your next period, fertile window and ovulation day for the next three cycles.
Open →
BMI Calculator
Your BMI on both the Indian (Asian) scale and the WHO international scale, your healthy weight range, and how far you are from it.
Open →
Calorie & Macro Calculator
How many calories you burn, how many to eat for your goal, and how much protein, carbs and fat that means — in Indian-food terms.
Open →
Body Fat Calculator
Estimate your body fat with a measuring tape using the US Navy method — no scale or gym machine needed.
Open →
Quick checks
BMI Calculator
Asian-Indian cut-offs: healthy 18.5–22.9, overweight ≥23. Estimates only — not a diagnosis.
Formula: WHO Asia-Pacific / Misra et al. — Asian-Indian cut-offs
BMI: 26.4 — Obese class I (25–29.9). A gradual 5–10% weight goal with diet + activity is the evidence-based first step.
Healthy Weight Range
Asian BMI 18.5–22.9 (strict) shown with WHO 18.5–24.9 for reference. Athletes, elderly and pregnancy differ.
Formula: WHO Asia-Pacific 18.5–22.9; WHO global 18.5–24.9
Asian healthy range ≈ 52.2–64.6 kg · WHO range ≤70.3 kg for 168 cm. Aim for gradual progress (~0.5 kg/week).
BMR & Calorie Estimator
Mifflin-St Jeor equation × activity factor. Weight-loss floors protect against crash dieting.
Formula: Mifflin-St Jeor (1990); activity factors 1.2–1.9
BMR ≈ 1566 kcal · Maintenance ≈ 2154 kcal · Gentle loss ≈ 1654 kcal/day (never below 1500)
Protein Calculator
ICMR RDA 0.83 g/kg baseline; higher for weight-loss and training. Kidney disease: consult nephrology first.
Formula: ICMR-NIN 2020 RDA 0.83 g/kg; ISSN/ADA therapeutic ranges
Target ≈ 82 g/day (~27 g per meal). Dal + curd + paneer/soya/eggs across meals; CKD patients must personalise.
Water Intake Estimator
30–35 ml/kg baseline from all fluids + food moisture. Heart/kidney disease: follow your doctor's fluid limit.
Formula: Clinical baseline 30–35 ml/kg/day (EFSA adequate intake ≈ 2.5 L men / 2.0 L women from all sources)
Target ≈ 2.4 L/day (~10 glasses) from water + buttermilk + dal + fruits. Pale-yellow urine = well hydrated.
Waist-to-Height Ratio
Keep waist < half your height — the best single belly-fat risk signal across ethnicities.
Formula: Systematic reviews: keep waist < half of height (all ethnicities)
Ratio: 0.55 — above 0.50: higher diabetes/heart risk. Target gradual waist loss (~0.5 cm/week).
Indian Diabetes Risk Score (IDRS)
Validated MDRF questionnaire: <30 low, 30–50 medium, ≥60 high. Screening only — HbA1c confirms.
Formula: Mohan et al., Madras Diabetes Research Foundation
Age
Waist (M<90/F<80 → 0 · M90–99/F80–89 → 10 · M≥100/F≥90 → 20)
Physical activity
Family history of diabetes
IDRS: 50/100 — Medium risk. Get HbA1c + fasting glucose tested and adopt the prediabetes diet + 150 min/week activity plan. HbA1c guide · Prediabetes guide
Heart-Risk Factor Check
Counts 5 major modifiable risks (WHO HEARTS approach). Not a Framingham/ASCVD % score — ask your doctor for formal 10-year risk.
Formula: WHO HEARTS risk-factor framework
1 of 5 risk factors. One factor to fix now — early action prevents the second.
Latest articles
Updated weekly — fresh content for Google freshness signal.
Nutrition · 13 min
High Protein Vegetarian India: Dal, Soya, Paneer, Sprouts | BHG
3/9/2026 · 5 sections
Nutrition · 11 min
Intermittent Fasting India: 16:8, Navratri, Ekadashi — Safe Guide
2/9/2026 · 5 sections
Nutrition · 12 min
Millets for Diabetes: Low-GI Swap Guide India
1/9/2026 · 5 sections
Disease Education · 22 min
The Complete Indian Guide to Type 2 Diabetes
20/8/2026 · 12 sections
Your own diet plan · ₹49
A 7-day Indian diet and workout plan made for your body by Royal Fitness Club's certified nutritionist.
This website provides general educational information and is not a substitute for professional medical diagnosis, treatment or emergency care. Always consult a qualified healthcare professional.