Wisdom Healing CenterPranic Healing · Pune Inner Circle

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Check where your health stands

Your BMI read on Indian cut-offs rather than the Western ones, your daily calorie and protein targets, and a sample vegetarian day you can actually eat. It runs inside your own phone or computer — nothing you type is sent to us or stored anywhere.

One form, filled in once, gives you both readings below it — your BMI and your daily targets come from the same height, weight and activity, so there is one calculator here, not two.

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Your details

Nothing you type here is sent anywhere or stored. It is calculated inside your own phone or computer.

Your results

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Body Mass Index (kg/m²)

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18.5 23 25 27.6 32.5

What this means for your weight

The healthy band for Indians is BMI 18.5–22.9.

Healthy weight range for your height—
Your weight today—
Difference—

Your daily targets

—CALORIES / DAY
—PROTEIN / DAY
—WATER / DAY
Carbohydrate—
Fat—
Fibre25–30 g
Saltunder 5 g
Added sugar—

A sample vegetarian day

Swap freely. This is a shape, not a prescription — keep each meal's role (a protein source with every meal, vegetables at both main meals) and change the dishes to what you actually eat.

Five rules that do most of the work

  • Protein at every meal. Dal, curd, paneer, soya, sprouts, milk. Vegetarian protein needs cereal + pulse together — dal with roti or rice — to complete the amino acids.
  • Steamed over fried. Dhokla, muthiya, handvo, patra all fit a plan. Fafda, gathiya and sev carry 35–38 g of fat per 100 g — treats, never staples.
  • Watch the invisible salt and sugar — pickle, papad, namkeen, biscuits, sugary chai. The limits above are the whole day, not per meal.
  • Iron, calcium and B12 are the usual gaps in Indian vegetarian diets, especially for women. Pair iron foods with lemon or amla; tea and coffee with meals block absorption.
  • Weigh yourself once a week, same day, same time, before eating. Daily weight is mostly water and will mislead you.
This is general wellness information, not medical advice. These figures come from population guidelines for healthy adults. They are not a substitute for a doctor or a registered dietitian — and they do not apply if you are pregnant or breastfeeding, are under 18, or have diabetes, thyroid, kidney, heart or liver disease, an eating disorder, or take regular medication. If any of that applies to you, please speak to your doctor before changing how you eat.

BMI alone cannot diagnose obesity. The current Indian consensus also requires waist circumference, body-fat percentage or related health conditions before a diagnosis is made — that is a clinical judgement, and this page does not attempt it.

Wisdom Healing Center
BMI grades follow the revised Indian consensus on obesity in Asian Indians (2025); nutrient limits follow the ICMR-NIN Dietary Guidelines for Indians, 2024.
Calorie estimates use the Mifflin–St Jeor equation.

Your BMI, on Indian cut-offs

The 25 and 30 thresholds most calculators use were set on European and American bodies. Indians carry more fat and less muscle at the same BMI, and the risk of diabetes and heart disease starts climbing earlier. The Indian grade ladder puts the normal range at 18.5 to 23, and treats 23 upward as the first grade rather than as healthy.

Waist matters as much as the number. Above 90 cm for a man, or 80 cm for a woman, is the point the Indian guidance flags regardless of what BMI says. Fill in the waist field if you have a tape — it is the single most useful thing on the form.

GradeBMI
Normal18.5 – 22.9
Grade I — overweight23 – 24.9
Grade II — overweight25 – 27.5
Grade III — obesity27.6 – 32.4
Grade IV — obesity32.5 and above

Revised consensus on obesity in Asian Indians. A BMI is a ratio of height to weight and nothing more — it cannot tell muscle from fat, and it says nothing about a specific person's health. Use it as a prompt to ask a question, not as an answer.

Your daily targets, and a day of food

The calculator works out roughly how many calories you burn in a day, adjusts for whether you want to lose, hold or gain, and turns that into a protein, carbohydrate and fat target. Protein is the one most Indian vegetarian diets fall short on, so it is called out separately.

It then lays out a sample vegetarian day built from ordinary Indian foods rather than imported powders, and five rules that do most of the work. Nothing is sold to you at the end of it, and no supplement is recommended.

ICMR-NIN's safe minimum for a sedentary adult is 0.83 g of protein per kg of body weight a day — that is the floor that prevents deficiency, not the optimum. Where the goal is fat loss, a higher target of around 1.6 g/kg protects muscle while eating less, which is why the calculator's number usually reads higher than the bare minimum. Calcium, iron and B12 are the gap nutrients on an Indian vegetarian plate, iron especially for women — pair iron-rich food with lemon or amla, and keep tea or coffee away from meals.

If the numbers worry you

A number on a page cannot tell you what to do about it. If something here has unsettled you, start with a doctor — and if you want energy work alongside whatever they advise, these are the sessions people usually come to us for.

Physical Wellbeing Support

You live with a long-standing physical condition and want calm and rest alongside your doctor's care

In English, Hindi or Marathi

₹1,000 · 45–60 min See it

Stress Relief

Wired all day and unable to sleep at night

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₹1,000 · 45–60 min See it
This calculator is general wellness information, not medical advice, and energy healing does not diagnose, treat or cure any disease. Neither one replaces your doctor.