BMI is a rough screening tool. It doesn't distinguish muscle from fat. Athletes can show high BMI but low body fat. Use waist circumference + body fat % for better accuracy.

BMI Calculator + Calorie & Macro Calculator — Free for Indian Diet

Q: What's the difference between BMR and TDEE?

BMR is calories you burn at rest. TDEE is total calories burned including activity. Use TDEE to set calorie targets.

How This Calculator Works

Enter your details — age, gender, height, weight, activity level, and goal.
BMI calculated as weight (kg) ÷ height² (m²).
BMR calculated using the Mifflin-St Jeor equation (most accurate for adults).
TDEE = BMR × activity multiplier.
Target calories = TDEE + your goal adjustment.
Macros split based on your goal — higher protein for muscle gain, balanced for maintenance.

BMI Categories — Indian vs Global Standards

Indians have higher body fat percentage at lower BMI compared to Western populations, so India uses stricter cutoffs:

BMI Range	Global Category	India Category
Under 18.5	Underweight	Underweight
18.5 – 22.9	Normal	Normal (India)
23.0 – 24.9	Normal	Overweight (India)
25.0 – 29.9	Overweight	Obese (India)
30.0 and above	Obese	Severely obese

BMR Formula (Mifflin-St Jeor — Gold Standard)

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

How to Use TDEE for Weight Goals

Lose weight steadily — eat TDEE minus 300-500 calories. Expect 0.3-0.5 kg loss per week.
Maintain weight — eat at TDEE.
Gain muscle — eat TDEE plus 200-300 calories with adequate protein and resistance training.
Never go below 1200 cal/day (women) or 1500 cal/day (men) — risks nutrient deficiency.

Macro Split Recommendations

Weight loss: 35% protein / 35% carbs / 30% fat (high protein preserves muscle while losing fat).
Maintenance: 25% protein / 45% carbs / 30% fat (balanced).
Muscle gain: 30% protein / 50% carbs / 20% fat (carbs fuel training, protein builds muscle).
Protein per kg body weight — minimum 1g/kg for sedentary, 1.6-2.2g/kg if exercising.

Indian Diet Tips for Each Macro Target

Protein sources (Indian)

Paneer (200 cal, 18g protein per 100g), dal/legumes (8-9g per 100g cooked), eggs (6g per egg), chicken (31g per 100g), curd (3.5g per 100g), soya chunks (52g per 100g), peanuts (26g per 100g).

Carb sources

Rice (28g per 100g cooked), roti/chapati (15g per piece), oats (60g per 100g uncooked), bananas, sweet potatoes, fruits.

Fat sources

Ghee, mustard oil, coconut oil, almonds (50g per 100g), walnuts, avocado, fatty fish.

Frequently Asked Questions

What is a healthy BMI for Indians?

For Indians: 18.5-22.9 is normal (vs 18.5-24.9 globally). Indians genetically have higher body fat percentage at lower BMI, so the threshold is stricter to prevent diabetes and heart disease.

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories you burn at complete rest — what your body needs just to survive. TDEE (Total Daily Energy Expenditure) is BMR plus calories burned through movement and exercise. Use TDEE to set daily calorie targets.

How accurate is BMI?

BMI is a rough screening tool. It doesn't distinguish muscle from fat — bodybuilders can show high BMI but low body fat percentage. For better accuracy combine BMI with waist circumference (under 90cm for men, 80cm for women) and body fat percentage.

How much protein should I eat daily?

Sedentary adults need 0.8-1g per kg body weight. If you exercise or want to build muscle, 1.6-2.2g per kg. A 70kg person training regularly needs roughly 110-150g protein per day.

Can I lose weight on Indian food?

Absolutely. Reduce portion sizes, prefer dal/sabzi over fried snacks, use less oil/ghee, choose roti over rice when possible, eat protein with every meal (egg, paneer, curd, sprouts), and walk 10,000 steps daily.

How fast can I safely lose weight?

Safe rate: 0.5-1 kg per week. Faster loss usually means losing muscle and water, leading to rebound weight gain. A 500 calorie daily deficit = ~0.5 kg fat loss per week.

BMI + Calorie + Macro Calculator

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